Walking is good for lower back pain – here’s how to get the most out of this exercise

If you are one of the millions of people around the world who suffer from lower back pain, you may want to try walking.

Many studies have shown that walking has many benefits when it comes to reducing lower back pain. And, according to a recent study, walking just three times a week can significantly reduce discomfort, improve back health and quality of life for people with low back pain.

There are many reasons why walking can help.

First, walking increases blood flow, which helps deliver more oxygen and nutrients to the spine and surrounding muscles. Circulation is good for reducing inflammation and speeding up the healing process of damaged tissue, which can help reduce lower back pain.

Second, regular walking engages and strengthens the core muscles – including the back, abdomen and pelvis. A strong backpack provides better support for the back, reducing pressure on the lower back and relieving pain.

According to one study, strengthening the core muscles through walking can lead to reduced pain and improved back stability.

Walking also engages the gluteal muscles which are important for stabilizing the muscles in the back, pelvis and abdomen. Sitting can cause changes in muscle and joint function and can weaken muscles. Walking requires an upright posture that engages muscles that are not used properly when sitting. This may help reduce back pain, as well as increase the strength of the important glute muscles.

Besides this, walking promotes movement of the spine and hips, promotes flexibility and prevents stiffness. And unlike vigorous activities – such as running – walking puts less stress on the body.

More walking helps maintain good walking habits and reduces the risk of muscle imbalances that can contribute to back pain.

Stable walking also improves posture by promoting upright posture and good spinal alignment. Good posture reduces stress on the lower back and helps prevent pain caused by poor alignment. Walking in a more upright manner is also associated with less stress compared to people who slouch while walking.

Finally, walking releases endorphins, the body’s natural pain relievers. These chemicals help reduce pain and improve overall mood, which is beneficial for those with chronic back pain.

One study even showed that walking stimulates the brain to release serotonin as well as endorphins – reducing pain and improving mood.

Start walking

If you have a little back pain and are eager to try walking, here are a few things to keep in mind so you can get the most out of your travels:

1. Start slowly

Start with short walks of 10-15 minutes – gradually increase the length and intensity as you improve. This prevents overworking and allows your body to adapt. You can also change your daily activities to include more walking – such as parking further away from your destination.

2. Maintain good posture

Focus on maintaining an upright posture while walking. Avoid slouching or leaning forward. Keep your head up, shoulders back and core muscles engaged. Distribute your weight evenly if you’re carrying things – either by using two backpack straps or by switching hands when carrying something.

3. Choose the right shoes

Wear supportive, comfortable shoes that provide cushioning and arch support. The right shoes help absorb shock and reduce the impact on your lower back.

4. Walk in the same place

Choose a flat surface, even surfaces such as paths, tracks or treadmills. An unstable position can increase the risk of falls, fatigue and add extra stress to your lower back.

5. Warm up and relax

Start walking for 5 to 10 minutes, either a slow, gentle walk or some stretching to tone your muscles. Likewise, finish your walk with a cool-down, including stretches that target the lower back, hamstrings and hip flexors to improve flexibility and prevent stiffness.

6. Stay consistent

Aim to walk at least three times a week as this has been shown to provide long-term relief from lower back pain.

7. Change your schedule

Include a variety of moves to keep your version interesting and challenging. Try brisk walking, interval walking (alternating your pace – 30 seconds of brisk walking followed by 30 seconds of slow walking) or even walking to interact with different muscle groups and strengthen your workout.

8. Check your progress

Keep track of your walking time, strength and how your back feels before and after each session. Monitoring your progress can help you identify trends, set goals, and stay motivated.

9. Stay hydrated

Drink plenty of water before, during and after your walks to stay hydrated. proper hydration is essential for muscle function and overall health.

10. Listen to your body

Pay attention to how your body reacts when you walk. If you have a spike in pain or discomfort, consider changing your routine or talking to your doctor. As with all forms of exercise, there may be some pain at first as your body adjusts to the new routine.

Walking is an easy, low-impact exercise that anyone can do almost anywhere. Following this advice will ensure that you get the most out of your travels, and can pave the way for a healthy, pain-free life.