Additional alternative therapies for back pain may also be recommended. Usually, your doctor will advise you to apply ice packs to the area for the first 24 or 48 hours and then switch to heat or hot packs. Sometimes, chiropractic care and/or acupuncture may be recommended. Massage is another great treatment that is often recommended for back pain. Occasionally, you might be prescribed a series of physical therapy sessions.
Back pain is one of the leading causes of missed work, and chronic back pain is something many people deal with daily. It can be excruciating, debilitating, and in some cases, even disabling.
With a sore back, the last thing you might think of is walking. Often, any kind of moving is painful, especially right after you hurt your back or after you have been sitting or lying down for awhile. However, (with your doctor’s permission), walking can be one of the most effective remedies for your back pain.
Doctors recommend walking for back pain for several reasons:
One, it’s a great way to get blood flowing to the injured area. This is the objective in many physical therapies as well as massage therapy. As blood flows into the sore muscles, it helps remove toxins and inflammation that are causing your pain.
Two, walking helps release feel-good chemicals in the brain, such as endorphins and serotonin. These chemicals are your body’s own (free) pain pills.
Three, walking reduces stress. Stress often makes back pain worse by increasing muscle tension and by releasing stress hormones into the blood stream.
Whether you are a regular walker or are just beginning, keep these tips in mind when you are walking with back pain:
1—Start slowly and give your muscles plenty of time to warm up. Stroll at a leisurely pace until your back starts to feel better or at least ten minutes. You can then decide if you want to speed up just a bit or maintain your warm up pace for the duration of your walk.
2—Avoid hills or uneven surfaces. Hills require leaning forward and increasing your effort, so try to walk on level ground. If you must walk up hills, do so very, very slowly and stop if it seems to increase your pain. Uneven surfaces, such as fields or trails may have hidden holes or uneven areas that could cause you to twist your foot or almost fall—either of these can cause you to wrench your back in an attempt to maintain your balance. It would be best to find a smoother surface.
3—Stop if you experience increased pain. It might feel uncomfortable to walk the first few minutes. But you should find that after five or ten minutes of slow walking that your pain is decreasing. If it is getting worse, or if you experience any sharp, intense pain, stop walking and call your doctor.
4—Try some gentle stretches after your walk. Get your doctor’s permission first, but many yoga moves are great for back pain. Cat-Cow pose is even recommended by many doctors to their back pain patients (although they may call it something else.) Remember, stretch very gently, never bounce, and hold your stretches for about 30 seconds.
Walking can also help prevent back pain. The better toned your muscles are, the less likely you will have frequent spasms. So, walk away your back pain now, and keep on walking for long-term better back care.
For a great stretching program, I recommend:
Yoga Heals Your Back: 10-Minute Routines that End Back and Neck Pain
For more information about walking for back pain:
Conquer Back and Neck Pain: Walk It Off! A Spine Doctor's Proven Solutions For Finding Relief Without Pills or Surgery
