One way to help relieve lower back pain is by walking. Since lower back pain often comes from lack of exercise or sitting too long, it helps break the habit of inactivity. Low back pain can also come from improper form when lifting, too. For that type of problem, focusing on form and building core strength is a big help. Increasing your activity, in most cases, can improve circulation and help reduce pain in your lower back.
Studies show that exercise is effective in reducing back pain.
Not only have studies showed that back pain is often relieved with exercise, walking is one form that’s just as effective as other types of exercise. One study compared walking with other types of exercise and found it was just as effective as they were, but it wasn’t superior. It was also found effective for increasing endurance of the lower back muscles and reducing chronic pain in another study.
There are people that shouldn’t take up a program of walking.
While walking is good for the lower back, always consult your medical professional before you do it for back pain, especially if you have respiratory distress, increased risk for cardiovascular collapse or arrhythmias. If you’ve recently had unstable angina, myocardial infarction or are experiencing chest pain or excessive fatigue, you need to consult your professional before continuing a walking program. Never go it alone if any of those symptoms exist.
Walking provides other benefits for the body.
Besides lowering the amount of pain you feel from your lower back, you’ll also reduce stress. Walking increases the endurance of the back muscles, too. It can help improve your mood and reduce depression and anxiety. It also helps lower the risk of other injuries and tissue damage. One study found that mild exercise like walking was just as effective as medication as an adjunct therapy. It helps improve the quality of life and best of all, free.
- When you first start a program of walking, especially if you have lower back pain. Start with a short walk and build on that. You can walk several times a day and then extend the walks to longer ones.
- While the CDC recommends you be active for 30 minutes a day, you don’t have to walk a full half hour straight. You can break it up to three ten minute walks every day.
- Just like any type of exercise, you need to make it a habit to benefit from it. Schedule your walks for the same time every day to do that. It doesn’t matter what time of day you walk, just that you do it.
- Focus on posture when you walk. You should try to poke your head into the clouds and breathe normally as you walk. Keep your pace brisk, but not painful and swing your arms freely.
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