Why Is Walking Helpful For Low Back Pain?

Are you tired of battling persistent low back pain that disrupts your daily life? Have you ever considered that something as simple as walking could be the key to alleviating your discomfort?

Low back pain is one of the most common ailments faced by adults today, affecting millions and often leading to significant limitations in mobility and quality of life. The big question is: how do we combat this pervasive issue effectively and sustainably? While countless treatments and therapies promise relief, many overlook one of the simplest forms of movement—walking.

Incorporating walking into your daily routine may be the gentle yet powerful solution you never knew you needed. Not only does it promote better circulation and flexibility, but it can also strengthen muscles and improve your overall well-being.

 

 

The benefits of walking for low back pain

Walking is a low-impact exercise that can be beneficial for managing low back pain for several reasons:

 

1. Strengthens back and core muscles

Walking engages the core muscles, including the abdominals and back muscles, which support the spine. Stronger core muscles can help improve posture and reduce strain on the lower back.

 

2. Improves flexibility

Walking can help increase flexibility in the hips, hamstrings, and calf muscles, which can help alleviate tension in the lower back.

 

3. Increases blood flow

Walking promotes blood flow to the muscles and tissues in the lower back. This can help reduce inflammation and promote healing.

 

4. Boosts mood

Regular exercise, such as walking, has been shown to improve mood and reduce stress. This can help alleviate the emotional impact of chronic pain.

 

5. Improves poor posture

Walking can help improve your posture, which can reduce strain on your back and neck.

 

6. Healthy weight management

Brisk walking can help with weight loss or maintenance. Excess weight can put extra strain on the lower back, so losing weight can help reduce pain.

 

7. Low-impact exercise

Walking is a low-impact exercise, meaning it’s gentle on your joints. This makes it a good option for people with low back pain who may be unable to do more strenuous activities.

 

8. Flushes out toxins

Over time, toxins can accumulate inside the body, causing pain and stiffness. When you go for a walk, your heart rate, breathing, and sweat production all rise, allowing your body to naturally eliminate toxins.

 

9. Manages blood pressure

Chronic low back pain increases your risk of getting high blood pressure and other cardiovascular concerns. Even a brisk ten-minute walk every day can help you control or reduce your blood pressure. When you exercise, your heart pumps harder and reduces stiffness in your blood vessels, allowing blood to flow more freely. 

Benefits of Walking for Low Back Pain | Hub & Spoke Health

Risks associated with walking if you have back pain

Walking is a low-risk activity that can typically help relieve non-specific back pain. However, for the following situations, alternative ways to walk may be required.

Be cautious if you have:

1. An active back injury

A recent strain, sprain, or fracture may necessitate recovery time before you may exercise safely.

 

2. Spinal stenosis

Spinal stenosis can cause nerve compression and discomfort. Walking on uneven terrain or inclines may exacerbate your pain.

 

3. Sciatica

Sciatica pain typically affects the nerves on one side of the lower body. Walking is frequently beneficial for sciatica, however, in other circumstances, walking can worsen the pain.

 

4. Herniated disc

A herniated disc can also cause nerve compression and pain, which may exacerbate while walking.

 

 Tips for walking safely to relieve back discomfort

  • Walk tall, chin parallel to the ground.
  • Straighten your spine and avoid slouching or leaning forward.
  • Keep your shoulders down and back. Shoulder shrugs can help you relax.
  • Swing your arms from the shoulders, not the elbows.
  • Allow your heel to land first, then transition to rolling off your toes.
  •  Make sure your feet have proper support and cushioning.
  • Avoid overstriding, which can cause tension in your lower leg joints.

 

It is crucial to note that, while walking might help with low back pain, you should listen to your body and avoid overexertion. If you are experiencing severe or prolonged low back pain, you should always consult a physiotherapist.

As a home care provider, Hub & Spoke Health helps patients achieve their physical and lifestyle goals at home, including walking with our patients.

Benefits of Walking for Low Back Pain | Hub & Spoke Health
 

Final thoughts

Walking is not just a simple activity—it’s a powerful ally in the fight against low back pain. By taking those steady steps, you’re not only promoting healing but also empowering yourself to regain control of your body.

And remember, a physiotherapist can be your guiding hand on this journey, providing tailored support and expert advice to ensure each stride counts.

So lace up those shoes, hit the pavement, and stroll your way to a stronger, healthier back! Your future self will thank you!

 

Book an appointment with us today! Our team of experts will lead you down the best treatment path for your recovery.

 

 



source https://hubandspoke.health/walking-helpful-for-low-back-pain/

Comments

Post a Comment

Popular posts from this blog

Physiotherapy At Home VS. Clinic Sessions: How To Maximise Savings

Image
Are you considering physiotherapy to aid your recovery or manage a chronic condition? One aspect to contemplate is whether to opt for in-clinic sessions or physiotherapy at home. Each option has its benefits, so it’s essential to weigh them carefully to ensure you’re getting the best care suited to your needs.   Physiotherapy is an integral part of your healing journey, offering convenience and personalised care. Having therapy at home eliminates the hassle of travel, saving you time and providing a comfortable environment for your rehabilitation. Whether you choose a clinic visit or home-based sessions, prioritising your convenience and well-being ensures you make the most of your physiotherapy experience, helping you achieve your health goals effectively.   7 Benefits of home-based physiotherapy vs clinic sessions In today’s hectic world, having easy access to top healthcare services is crucial. Home physiotherapy is a professional service that provides the benefits of physiothe
Read more

There’s always a first for everything

Image
Recently graduated as a physio? Not sure what to do as your future career? Interested in becoming a community physio at Hub & Spoke Health ? You’re in the right place, take a seat. ‘ Pulls up a chair ’  Before I start diving into the nitty, gritty side of things. I’ll just give you a bit of a background of myself. I graduated from La Trobe University as a Physiotherapist in 2023. I was previously an Allied Health Assistant (AHA) for Hub & Spoke Health before becoming part of their team as a Physiotherapist this year.  Here are some of my first experiences as a community physio that I hope can give you some perspective as to what the new grad program feels like:  First Two Weeks  My experience with the first two weeks has been amazing! Spending most of time shadowing various clinicians has given perspective to different styles of physiotherapy and a better understanding of what other allied health professionals do, often resulting in ‘lightbulb’ moments.  Having shadowed fo
Read more

Effective Goal Setting in Physiotherapy

Image
  When it comes to physiotherapy, goal-setting may not be the first thing that comes to mind. Isn’t it enough to just follow the exercises and treatments prescribed by the therapist? However, setting clear goals in your physiotherapy journey can make a significant difference in your overall recovery and long-term success. Physiotherapy  is a specialised form of healthcare that aims to improve physical functioning and quality of life through various treatments and exercises. While the focus is often on the techniques and therapies used, goal setting is an essential component that should not be overlooked. Setting goals in physiotherapy allows you to have a clear direction and purpose for your treatment. It helps both you and your physiotherapist to track progress and make necessary adjustments along the way. Without goals, you may find yourself going through the motions without truly maximising the benefits of physiotherapy. Effective goal setting involves the SMART framework Specific:
Read more