Exercise Walking for Better Back Health
People with ongoing or recurrent episodes of lower back pain should consider the benefits of walking as a low-impact form of exercise. Aerobic exercise has long been shown to reduce the incidence of low back pain. However, people with low back pain often find some forms of exercise too painful to continue, and therefore don't get the exercise they need to maintain good health. Exercise walking is one way to benefit from regular exercise while not aggravating the structures in the lower back.
For some back conditions, walking will aggravate or cause too much pain to be bearable. For these patients, other low-impact exercise may be advisable, especially water therapy (pool therapy such as aquajogging or deep water aerobics). The body's buoyancy reduces compression on the lower back, allowing for more pain free movement.
Benefits of exercise walking
It has long been known that there are many inherent health benefits from a regular routine of exercise walking, such as:
- Strengthens muscles in the feet, legs, hips, and torso—walking increases the stability of the spine and conditions the muscles that keep the body in the upright position.
- Nourishes the spinal structures—walking for exercise facilitates strong circulation, pumping nutrients into soft tissues and draining toxins.
- Improves flexibility and posture—exercise walking along with regular stretching allows greater range of motion; helps prevent awkward movements and susceptibility of future injury.
- Strengthens bones and reduces bone density loss—regular walking for exercise helps prevent osteoporosis and can aid in reducing osteoarthritis pain.
- Helps with controlling weight—any regular exercise routine helps maintain a healthy weight, especially as one ages and metabolism slows.
For people with ongoing back pain, balanced and stable walking maintains and enhances one's ability to continue doing everyday activities, while reducing the likelihood and/or severity of additional episodes of back pain.
To realize the full benefits of exercise walking, certain guidelines need to be followed as outlined below.
Stretching before walking
Prior to exercise walking, gentle stretching should be done to prepare the joints and muscles for the increased range of motion needed. It is important to take an easy five minute walk to warm up the muscles before stretching so they're not completely cold when stretching.
Discuss with a healthcare practitioner the best way to do stretches, and be sure to include the neck, arms, hips, upper and lower leg muscles (including the hamstring muscles in the back of the thigh), and ankles.
Techniques for exercise walking
Using the following techniques will help improve the benefits of walking:
- Walk briskly, but as a general rule maintain enough breath to be able to carry on a conversation.
- Start out with a 5 minute walk and work up to walking for at least 30 minutes (roughly 2 miles) at least 3 to 4 times a week.
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Maintain good form while walking to get the optimum aerobic benefit with each step and help protect the back and avoid injury. These elements of form should be followed:
- Head and shoulders: Keep the head up and centered between the shoulders, with eyes focused straight ahead at the horizon. Keep the shoulders relaxed but straight—avoid slouching forward.
- Abdominal muscles: It is important to actively use the abdominal muscles to help support the trunk of the body and the spine. To do this, keep the stomach pulled in slightly and stand fully upright. Avoid leaning forward as you walk.
- Hips: The majority of the forward motion should start with the hips. Each stride should feel natural—not too long or too short. Most people make the mistake of trying to take too long of stride.
- Arms and hands: Arms should stay close to the body, with elbows bent at a 90 degree angle. While walking, the arms should keep in motion, swinging front to back in pace with the stride of the opposite leg. Remember to keep hands relaxed, lightly cupped with the palms inward and thumbs on top. Avoid clenching the hands or making tight fists.
- Feet: With each step, land gently on the heel and midfoot, rolling smoothly to push off with the toes. Be mindful about using the balls of the feet and toes to push forward with each step.
Using a treadmill for exercise walking
When using a treadmill for walking exercise, all of the above guidelines are still important, with the additional caution to avoid using the handrails as much as possible (unless they are needed to keep balanced).
