Having seen which lower back pain workouts actually work and do not work with my patients over the last 35 years has made me realize that successful lower back pain workouts must have 3 essential factors:
1. Targeted exercises that address the unique patient’s back needs
2. Easy to do
3. Exercise consistency
I am convinced that lower back pain workouts that can be done while walking are the most likely to meet all the above criteria. This is because walking is an activity that we all do daily anyway, and learning to modify your walking form to address your lower back muscle imbalances and weaknesses can easily be done in a few tailored lessons so that your lower back pain workouts become an automatic extension of walking for the rest of your life.
Regardless of diagnosis (disc herniation, muscle strain, sacroiliac, stenosis, arthritis, spondylolisthesis, retrolisthesis, scoliosis, facet syndrome, etc.), learning how to activate/strengthen your weak core muscles, and change your body mechanics to off- load damaging spinal stress, is the common denominator in all lower back rehab.
The most common problems needing lower back pain workouts such as weak hip muscles coupled with overactive superficial back muscle activity, core muscle incoordination and recruitment timing issues, inactivity of deep stabilizing back muscle activity, postural distortions that place asymmetrical stress on the lower spine, tight hip flexors and weak abdominals can all be easily addressed with changing the way you walk.
Likewise, less common causes of back pain such as improper ratios of spinal extensor to flexor strength, head/neck and lower extremity posture/movement issues that place stress on the lower back, and faulty shoulder mechanics can all be corrected in a tailored walking lower back pain workout.
When generic prescription tear sheet and P.T. assigned exercises fail to have an effect, or consistency is lacking in exercise follow-through, implementing a lower back pain workout that is based on walking is often the long-term answer that provides both pain relief, and spinal health through improved function and conditioning.
An effective program begins with an analysis of your body mechanics, walking form, and lower spine stabilization and core muscle insufficiencies. From there, proper walking modifications can be taught and a progressive walking program can begin.
Beginning with only a few practice steps emphasizing what your unique low back needs and gradually increasing the number of steps and frequency of your corrective walking practice, substantial improvements can be made in only a few short months. As lower back pain recedes and spinal function and conditioning improves, a continued life-long lower back pain workout can continue simply by using your tailored walking form indefinitely.
Dr. Michael C Remy, DABCO, CCSP is a chiropractic sports orthopedist who specializes in custom walking exercises for back pain and spine rehabilitation. His Walk Away Back Pain™ Program offers simple and effective back pain solutions through improved walking movements and techniques.
Disclaimer: The Walk Away Back Pain Program™ and all North Shore Health and Fitness Associates, Inc. ebooks, video series and courses are for general educational and informational purposes only and do not replace professional medical advice. This content does not establish a doctor-patient relationship. Always consult with your own doctor before starting this or any new exercise program, or changing your diet or supplements, as these changes may be harmful to your health. Exercise and changing posture and movement patterns carries a risk of injury. You perform these movements, stretches and exercises at your own risk. Stop immediately if you feel pain, numbness, tingling, dizziness or shortness of breath during any exercise. Modify or skip any movement that causes discomfort. The author and publisher disclaim any liability for injury, loss, or damage resulting directly or indirectly from the use of this content. Results vary by individual, and no specific outcome or cure for back pain or any other musculoskeletal pain is guaranteed.