Is Walking Good for Lower Back Pain?
Lower back pain affects millions of people worldwide. It can be caused by muscle strain, injury, arthritis, poor posture, and more. Many back pain sufferers are eager to find exercises that provide relief without further aggravating their condition. So is walking a good activity for lower back pain?
Walking offers many potential benefits for those with lower back pain. But certain precautions should be taken to ensure it helps rather than harms. In this comprehensive guide, well look at how walking impacts back pain, proper walking form, risks to avoid, and expert tips for making walking a part of your back pain treatment plan.
Benefits of Walking for Lower Back Pain
Done properly, walking offers several advantages for easing lower back discomfort:
- Low Impact - Walking allows gentle movement without jarring the spine.
- Strengthens Core - Works abdominal and back muscles to support the spine.
- Improves Flexibility - Stretches tight hamstrings and hip flexors.
- Enhances Posture - Helps engage postural muscles.
- Aids Circulation - Gets blood flowing to nourish discs and loosen stiff joints.
This combination of benefits makes walking one of the best activities for lower back pain for most people. It provides motion while building core stability and posture.
Proper Walking Form for Back Pain
To maximize benefits and avoid potential harm, proper walking form is essential. Here are some form tips for walking with lower back pain:
- Maintain upright posture. Pull shoulders back and down, engage abdominals.
- Look straight ahead, not down. Keep chin level, head up.
- Take relaxed strides at a comfortable pace. Do not overextend legs.
- Swing arms naturally. Don't clench hands or hunch over.
- Land on heel first, then roll through foot. Use soft landings.
- Avoid trunk rotation or excessive side bending. Keep hips square.
Focus on smooth movements without twisting or slouching. Proper form prevents unwanted strain on the back.
Ideal Walking Conditions for Back Pain
Certain conditions make walking most effective for relieving lower back pain:
- Flat, even terrain with minimal hills
- Soft surfaces like grass, dirt trails, or tracks
- Outdoors with fresh air and scenery
- At a relaxed pace comfortable for you
- With supportive, cushioned walking shoes
Avoid walking long distances on hard, uneven sidewalks or pavement. Take rest breaks as needed. Choose routes with nice scenery to make walks enjoyable.
Potential Risks of Walking with Back Pain
While walking is generally beneficial, certain risks do exist. Potential issues include:
- Increasing pain by overdoing distance or pace
- Poor posture leading to muscle imbalances
- Uneven walking surfaces causing trip hazards
- Sudden movements like stepping off curbs
- Fatigue leading to slouching and strain
Always start slow and stop if you experience shooting or radiating pain. Consult a physical therapist if unsure about proper walking form.
Treadmill vs. Outdoor Walking for Back Pain
Is it better to walk on a treadmill or outdoors? Both options can provide benefits:
- Treadmills - Offer consistency. Can control speed, adjust incline.
- Outdoors - More scenery. Varied terrain engages muscles differently.
Choose the option most convenient and motivating for you. Varying treadmill and outdoor walking keeps exercise interesting.
Walking vs. Running for Back Pain
Brisk walking provides motion with less spinal loading than running. The lower impact of walking makes it preferable for most back pain sufferers. Running can exacerbate conditions like spinal stenosis or herniated discs.
However, walking too slowly can also cause stiffness. Include some moderate-paced walking each week if able for variation.
Additional Exercises to Pair with Walking
Combine walking with exercises that build core stability for well-rounded back pain relief. Good complementary exercises include:
- Yoga or pilates
- Stretching hip flexors and hamstrings
- Pelvic tilts
- Partial crunches
- Knee-to-chest lifts
These strengthen the core muscles around the spine while improving flexibility. Always move through a comfortable range of motion. Yoga and pilates classes designed for back pain are ideal.
Walking Duration for Lower Back Pain
Aim for a total of 30-60 minutes of walking most days of the week. Start with 10-15 minute sessions and gradually increase time. Take rest days as needed. Walking duration depends on:
- Fitness level
- Current pain and symptoms
- Pace and terrain
- Use of walking aids like poles
Spread sessions throughout the day if desired. Remember to start conservatively and increase intensity slowly.
Walking Frequency for Back Pain Relief
Experts generally recommend walking at least 5 days per week to see benefits. Daily walking is ideal if able. Plan rest days between walking sessions to allow the body to recover.
At least 3 days per week of walking is needed to maintain cardiovascular fitness and prevent stiffness. But walking more frequently helps strengthen muscles faster.
Walking Speed for Lower Back Pain
A moderate pace between 2-3 mph allows large motions while limiting pounding. This brisk walking provides gentle conditioning. Suggested speeds based on height:
- Under 5' tall - 2 mph
- 5' to 6' tall - 2.5 mph
- Over 6' tall - 3 mph
Use a fitness tracker or app to monitor speed. Start slow and work up to these moderate paces as able. Faster speeds can be added judiciously as fitness improves.
Using Walking Poles
Walking poles enhance stability on uneven terrain. They also provide upper body engagement and support:
- Absorbs impact through arms
- Improves posture
- Takes pressure off spine
- Increases aerobic intensity
Look for adjustable, lightweight poles with wrist straps and rubber tips. Maintain upright posture when using poles.
Tips for Walking Safely with Back Pain
Use these safe walking tips to ease back discomfort:
- Warm up first with easy walking
- Build up distance and pace slowly over weeks
- Focus on posture and arm swing
- Hydrate before, during, and after
- Choose appropriate terrain and weather
- Listen to body and stop if painful
- Cool down with stretches afterwards
Walking should reduce back pain. If symptoms worsen, consult a physical therapist to correct form.
The Bottom Line
Regular walking can be an excellent way to alleviate lower back pain when done properly. Its low-impact motion gently strengthens muscles while lubricating joints. Just be sure to use good form, start slow, choose appropriate terrain, and pair with other core exercises.
Make walking a consistent part of your back pain treatment regimen. Staying active with regular walking helps improve range of motion and prevents further stiffening. But remember to take precautions and seek guidance if back pain worsens.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment