Back Hurting?? Get Up and Walk…Now!
By: Dr. Tiffany T. Butler | March 23, 2023 | Read Time: 7 minutes
The deep back muscles of the spine are responsible for maintaining body posture in a static (sitting or standing) and dynamic (bending, twisting) position. These muscles are built for endurance and often takes a long time for these muscles to fatigue and tire. Furthermore, maintaining good spinal posture is essential to spinal function. Good posture often denotes a strong spine. If your back is hurting, you recommend you begin walking, daily, to relieve back and build muscle strength.
Back Injury and Painful Movements
When you suffer an injury to your back, these same muscles are the ones that are commonly injured. Since these muscles control the movement of the spine, anytime you move your spine, you may experience pain because these muscles, when strained, are weakened and overstretched. In addition, the area becomes inflamed, resulting in increased fluid in the area, within the fluid are substances that irritate the pain nerve fibers, thus causing more pain. The muscles respond to the injury by spasms and/or contracting, to stabilize the area to the limit movement. These responses are to self-preserve the body and to prevent further damage.
Walking Can Make Your Back Stronger
Walking is the simplest way to build a stronger back. Although walking is a complex task, it requires very little effort on your part to do it. Now, if you are experiencing back pain, and you can’t stand, sit or walk for more than a few minutes without pain, then try performing low-impact exercises. Low-impact exercises are great for people who find it difficult to perform weight-bearing activities but want to stay active and mobile. Click here to learn more about low-impact exercises and their benefits on back pain relief.
Creating a Walking Plan
No equipment, coaching, etc. is required to walk. All you need is a good pair of walking shoes and comfortable clothing. Begin walking at a pace that is comfortable for you. If you are able to have a conversation while walking, then that’s a good pace. If your breathing is choppy, or you can’t hold a conversation, then slow down. The key is to walk. Don’t worry about how far you walk, focus on the duration. Set a goal for yourself. For example, “Every day I will walk for 10 minutes.” Once, walking for 10 minutes becomes easier, then add more time.
Walking is Fun and Good for You
Anyone can go for a walk, the young and the old. You might find it easier to find a walking buddy, rather than a running buddy or gym partner. Why? Because walking can be effortless, especially if you are not experiencing pain. Walking can be done anywhere, indoors, and outdoors. No additional equipment is necessary to walk. After you walk, perform simple exercises and/or stretches, using your own body weight, this will help to improve joint flexibility and strength. Click here to check out my book, Say Goodbye to Back Pain! Exercise, Nutrition, and More! contains exercises that are great for alleviating neck and back pain.
Still, got pain while walking? Click here to learn how chiropractic care can help improve your ability to walk, stand and sit better.
Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ Connect with Dr. Butler on social media #drtiffanybutler @drtiffanybutler
