Back Pain Treatment: Walking As A Back Pain Prevention Exercise

Back pain treatment that incorporates exercise and activity is arguably the only types of intervention that have been shown to prevent back pain. Walking is an excellent activity as a back pain prevention exercise provided that it does not reproduce your pain. Even the most acute back pain can be improved by short distance walking.

Prior to beginning any walking program, a good pair of walking or running shoes is essential. Aside from proper fit, the most important feature of a shoe for a person with a back condition is the heel counter and sole. The heel and sole should provide excellent shock absorption so that the upward forces from the ground are dissipated, minimizing the force in the back. Synthetic rubber inserts with high shock absorption capacity can be used for this purpose.

Another important characteristic of shoes for the back pain sufferer to consider is the weight of the shoe itself. Clinical studies show that a lighter weight shoe will help to reduce and sometimes eliminate back pain when walking.

Flat surface walking is strongly suggested as inclines or hills will cause you to lean forward or backwards. If walking on concrete is too hard, try asphalt. Initially, the best place to walk may be at the school track, especially if it has a shock absorbing surface.

The distance you walk is dependent upon how you feel. If you are still having a fair amount of pain, you may only be able to walk 5 to 10 minutes. If your condition has settled down, try 15-20 minutes. Remember, however, if your back is starting to fatigue, you better stop, turn around, and come back home. If you do not listen to the signal of back fatigue, the next sensation will be pain. Two or three short distance walks a day may, in the long run, be better for your back than one long walk. So listen to your body!

To maximize back pain relief try to swing your arms and walk at a pace that will create slight rotational trunk and pelvic movement. A brisk walk will promote spinal motion and circulation as well as tone up musculature. Walking can be an excellent way to improve your aerobic condition as well.

One additional note regarding walking as a back pain prevention exercise activity relates to the positive psychological impact of walking. First and foremost, walking gets you out of the house. The outside environment will automatically help to divert your attention from pain. You will find that you are able to relax while walking outside. Furthermore, your spirit will be lifted and you will think more positively about your condition, especially if the sky is blue and the sun is shining.

Walking is an important component of the Erase Your Back Pain program. Get all the details here ⇒ No More Back Pain!

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Dedicated To Erasing Your Back Pain,

Malton A. Schexneider, PT, MMSc
Clinical Specialist
Orthopaedic Physical Therapy