You might be familiar with a doctor’s recommendation to stay physically fit if you are on lower back pain. It is a form of self-treatment that is obtained from clinical guidelines regarding back pain. A research study has been founded in favor of walking as an evident option for people on low back pain, preventing any further recurrence.
The Prescription for Walking to Help Lower Back Pain
Physicians and chiropractors are long seen to prescribe walking to lower back pain patients. This is written clearly into clinical practice guidelines all around the world. Staying active and abstaining from bed rest is advised by Clinical practical guidelines for people with acute low back pain. Bed rest and La–z–Boy recliner for back pains were notions of the bygone.
An essential part of the low back recovery phase is exercising for a duration of 10 to 20 minutes 3 times every day as recommended by The American Academy of Orthopedic Surgeons. This can be anything from a walking session on a treadmill or a stationary bike. Finding motivation is not going to be easy when on pain. But if you strive to move on despite all the pain the results will be in the form of a speedy recovery and less pain. Don’t indulge yourself in specific back exercises during an acute injury. If your lower back pain turns out to be chronic the guidelines then advise calling for a supervised exercise therapy program.
Relieve Lower Back Pain at Home!
A Role that healthy Posture Plays
A good walking posture is advised to free yourself of any stress on the lower back pain, when on pain. Your spine should be in a neutral position not leaning forward or backward, at the same moment keeping your abdominal muscles engaged. This move protects your lower back while you walk. In addition to the imbalanced lean, there are certain posture mistakes that you need to avoid. These include not keeping your head and eyes forward while walking. These mistakes may seem small but are troublesome in the long run, simple corrections to your posture while walking can prevent low back pain on a larger scale.
Walking is Equivalently Efficacious as any other form of Exercise for Low Back Pain
A study was conducted in 2013 to measure the effectiveness of a treadmill walking program and a back exercise program for people with episodes of low back pain. A total of 52 sedentary subjects participated in the experiment who were on chronic low back pain. They were further split into two groups. One group was aided with a six–week clinic based muscle strengthening regime. This included three exercises in total for a whole week. While the other group was made to walk on the treadmill at a moderate frequency like brisk walking. They walked for a total of 20 minutes for starter and longed up to 40 minutes including two to three session per week. Both subjects were seen to benefit greatly from a six–minute walking test, a backtest, abdomen muscle endurance tests and Low Back Pain Functional Scale (LBPFS).
Advantages of the walking program were pointed out by the head of the researchers’ team Dr. Micheal Katz-Leurer. This program was free of any therapist time or equipment. He believed this to be a better use of resources than the clinical back exercise program alone. Patients can be coached to do it at the convenience of their own home.
Low Back Pain Prevention through Walking
A study conducted on 5000 older adults resulted in a finding that the ones with walking more were less likely to encounter a back pain. This was a significant piece of study as a quarter of these participants were on back pain.
Conclusive evidence on walking preventing low back pain than any other form of exercise has not been found according to systematic reviews of studies. But this exercise is flexible to carry out and doesn’t place any new strains on the back.
While researcher such as Dr. Katz-Leurer thinks otherwise. He believes walking has a protective function in respect of pain and aches prevention and this has yet to be proven. But the good news is it is not hurting in any way and you might be asked to lace up those walking shoes when on back pain.
Benefits that Spring-Up through Walking
The health benefits that come from a regular regime of exercise walking are long known such as:
- A Nourisher of the spinal structures – walking as exercise is responsible for strong circulation and pumping of nutrients into softer tissues and draining toxins.
- An improver of Flexibility and posture – Walking along with regular stretching is known to provide a great range of motion that prevents any awkward movements and further injuries.
- A Strengthener of bones and reducer of bone density loss – Regular walking as exercise prevents against osteoporosis and reduces osteoarthritis induced pain.
- Helps control obesity – regularly walking routine helps keep a balanced weight especially as people age and metabolism slows.