Walking and Back Pain - How to Walk Correctly to Prevent a Sore Back

One of the exercises that has been found to help people suffering from lower back pain and disorders is simply walking. But walking has also exacerbated some low back disorders when it is not done correctly. For people suffering from a painful spine, it is more important than ever to learn to walk correctly with the proper posture, as there is probably no more cheap and effective treatment for low back pain than going for a brisk walk in nature.

The first concern that people suffering from back pain should take into consideration when walking is their pace. When walking quickly, the stress on the spine goes through various ranges as the muscles and connective tissues adjust to the faster pace. While there are some compressive forces on the spine during a brisk walk, they are far below any observed levels that cause or contribute to tissue damage or failure. Tissues are loaded and then unloaded in a cyclic fashion when walking at a fast pace.

In contrast, strolling slowly puts a constant amount of pressure on the spine over time. The stresses tend not to change during the walk, as the slow pace does not contribute to the same conditions that are observed during a quicker pace. In effect, the body does not need to adjust to the various forces placed on it as one foot lands and the other is picked up during a fast walk. With a slow stroll, the body is forced to deal with a constant stress, which can lead to tissue failure over time.

Arm swing is also important when it comes to walking correctly in order to avoid causing or exacerbating lower back pain. People who swing their arms from their shoulders when they walk briskly are able to use the exercise therapeutically, while those with little or no arm swing, or swinging from the elbows, place far more stress on the muscles of the back. With the correct type of arm swinging from the shoulders, energy is better redirected from the tissues of the back when walking, thus preventing further injury.

Thus, the best way for people with back pain to walk to help in their physical therapy is based on two important factors. First, it is better to walk at a faster pace than use a lazy stroll, in order to keep the forces on the spine from becoming static and leading to tissue failure. Second, arm swing from the shoulders should also be used in order to facilitate better energy storage and recovery. Elastic energy is built up with each step, which can be better recovered with an efficient arm swing.

Many people suffering from lower back pain are recommended to walk by their doctors or chiropractors in order to further the healing process. Unfortunately, many of these same patients have such severe movement disorders that they may have to learn to walk correctly all over again. But when this is learned and performed properly, it can lead to better health and less back pain for a large number of people now suffering from various spine disorders.