What To Know
- If you find that you’re still experiencing back pain when walking, you may want to consider using a walking stick or cane.
- Hold a plank position for as long as you can, keeping your back flat and your core engaged.
- Hold a side plank position for as long as you can, keeping your back straight and your core engaged.
Walking is an excellent form of exercise, but it can be painful for those who suffer from back pain. If you’re one of those people, don’t despair! There are many things you can do to reduce back pain when walking. In this blog post, we’ll share our top tips for walking pain-free.
Warm Up Before You Walk
One of the best ways to reduce back pain when walking is to warm up your muscles first. This will help to loosen your muscles and prepare them for the activity. Here are a few simple warm-up exercises:
- Pelvic tilts: Lie on your back with your knees bent and your feet flat on the floor. Tilt your pelvis up and down, keeping your back flat on the floor.
- Knee hugs: Bring one knee to your chest and hug it with your arms. Hold for 30 seconds, then repeat with the other knee.
- Hamstring stretches: Stand with your feet hip-width apart. Bend over and reach for your toes. Hold for 30 seconds, then slowly roll up.
Use Proper Walking Technique
The way you walk can also contribute to back pain. Here are a few tips for proper walking technique:
- Keep your head up and your shoulders back.
- Swing your arms naturally.
- Take even steps and land on your heel first.
- Avoid overstriding.
- Walk at a comfortable pace.
Wear Supportive Shoes
Wearing supportive shoes is essential for reducing back pain when walking. Look for shoes with good arch support and cushioning. Avoid shoes with high heels or thin soles.
Use a Walking Stick or Cane
If you find that you’re still experiencing back pain when walking, you may want to consider using a walking stick or cane. This can help to take some of the weight off your back and improve your posture.
Strengthen Your Core Muscles
Strong core muscles can help to support your back and reduce pain. Here are a few exercises to strengthen your core muscles:
- Planks: Hold a plank position for as long as you can, keeping your back flat and your core engaged.
- Crunches: Lie on your back with your knees bent and your feet flat on the floor. Bring your knees to your chest and crunch your abdominal muscles.
- Side planks: Hold a side plank position for as long as you can, keeping your back straight and your core engaged.
Stretch Your Back Muscles
Stretching your back muscles can help to relieve pain and improve flexibility. Here are a few simple back stretches:
- Cat-cow stretch: Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Inhale and arch your back, lifting your head and tailbone. Exhale and round your back, tucking your chin to your chest.
- Child’s pose: Kneel on the floor with your knees hip-width apart and your toes pointed. Sit back on your heels and fold forward, resting your forehead on the floor.
- Hamstring stretch: Stand with your feet hip-width apart. Bend over and reach for your toes. Hold for 30 seconds, then slowly roll up.
Other Tips for Reducing Back Pain When Walking
Here are a few other tips that may help to reduce back pain when walking:
- Lose weight if you’re overweight or obese.
- Quit smoking.
- Get regular massages.
- Take over-the-counter pain medication, such as ibuprofen or acetaminophen.
- See a doctor if your back pain is severe or persistent.
The Final Step: Enjoying Pain-Free Walking
By following these tips, you can reduce back pain when walking and enjoy this healthy activity pain-free. So what are you waiting for? Get out there and start walking!
Top Questions Asked
Q: What are some common causes of back pain when walking?
A: Common causes of back pain when walking include poor posture, weak core muscles, tight back muscles, and wearing unsupportive shoes.
Q: What are some other tips for reducing back pain when walking?
A: In addition to the tips listed above, you may also want to try the following:
- Use a backpack with padded straps to distribute the weight evenly.
- Take breaks often to rest your back.
- Walk on soft surfaces, such as grass or dirt.
- Avoid walking on uneven surfaces.
- See a physical therapist for personalized advice and exercises.
Q: When should I see a doctor for back pain when walking?
A: You should see a doctor if your back pain is severe or persistent, or if it’s accompanied by other symptoms, such as numbness, tingling, or weakness in your legs.
