Approximately four out of every five American adults will have to cope with back pain at one point or another in their lives, and some of us will have to deal with pain that lasts for weeks, months, or even years. But what if there were a simple way to relieve back pain without resorting to dangerous drugs or risky surgery?
A study published in the journal, Clinical Rehabilitation found that a regular walking program may be as effective for relieving some types of back pain as muscle strengthening programs. It only takes 30 minutes three times a week to improve back health and relieve ongoing back pain.
We’ve known for years that aerobic exercise is a great way to reduce back pain, but many people with this condition find that it’s hard to perform many exercises that can benefit their back. Walking is a wonderful way to get the healthy back benefits that patients need without aggravating an ongoing condition.
How to Do it
There are three basic types of walking. Talk to your doctor of chiropractic to find out which one is right for you. Walking is an exercise that can benefit almost everyone at any fitness level.
The first type of walk is a slow stroll. This type of walk places a force on the lower back of about twice the walker’s normal body weight. This is because a slow stroll doesn’t allow the spine to move, and over time it can actually cause back pain to be worse.
The second type is brisk walking. While it seems counterintuitive, walking quickly may be easier on the spine than walking slowly. This is because walking quickly (and swinging one’s arms) results in a lower amount of stress on the spine than strolling.
The third type of walking is aquatic walking. This low-impact activity offers you the benefits of brisk walking without placing unnecessary pressure on your joints, bones and muscles. Water walking typically takes place in a pool that’s about waist-high and walkers move briskly while moving their arms back and forth. Water shoes may be purchased to improve traction on the bottom of the pool while exercising.
Most chiropractors agree that walking is a great way to improve and maintain the health of one’s spine. Weight-bearing exercises like walking can also help reduce weight, which can also improve back health. If you’re coping with back pain, your chiropractic team can help. Between regular adjustments, exercise tips and relaxation strategies, your doctor of chiropractic can provide you with an arsenal of ways to improve your back health and reduce pain. Talk to your chiropractic team today to begin your walk toward better health; you’ll be glad you took that first step.
Always consult your chiropractor or primary care physician for all your health related advice.
Story credit, Photo credit: Winding down a long lunchtime hike by sean dreilinger, Walk to win by BC Gov Photos. Used under a Creative Commons license.
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