Lower back disc herniations are the most common type of sprain causing lower back pain. The peripheral fibers of the discs tear when too much weight bearing stress is consistently placed on them, causing the inner disc gel (nucleus) to leak through these tears and cause lower back sprain pain. This is usually the result of habitual bending forward or slumping postures that repetitively stress disc fibers.
Because there is a strong correlation between weakness of the deep spinal stabilizing muscles known as the multifidus, as well as other extensor low back muscles, and lower back sprain of the discs, exercising the lower extensors and multifidus is commonly recommended by spine doctors and rehab therapists to assist healing and prevent lower back sprain of the discs. This is especially so in light of research that shows multifidus weakness and shrinkage being replaced with fat at the same level and on the same side as disc herniations in the lower back.
Backwards walking has been shown in research studies to exercise the multifidus and other low back extensor muscles such as the erector spinae more than forwards walking. In fact, these muscles are activated even more in chronic low back pain than in healthy backs when walking backwards. This is important because exercising the multifidus has also been shown to be much more effective in relieving pain and disability in lower back disc sprains that generic exercise. Strengthening these extensors help to avoid the forward slumping postures that cause lower back sprain of the discs.
Other studies suggest that fast walking has a strong growth (healing) stimulus for lower back discs, assisting in hydration, disc nutrition, and disc height, helping to avoid the typical degenerative process that lower back disc sprains usually are subject to.
To use these benefits for your lower back sprain and disc injuries, begin by choosing an area that is open enough to avoid backwards walking into other objects. If space is limited, clear an 8-12 foot walking area and start walking backwards slowly taking just 3- 4 steps before turning around and repeating. Start your practice walking for only 2-3 minutes, but repeat the backwards walking workout 3-5 times per day. Slowly increase the number of steps and times practiced during each day over several weeks to months. It helps to take a day off between workouts for back muscle recuperation after the first 1-2 weeks to allow easier and safer progress.
As you progress in stability with backwards walking, you can also gradually increase the speed of your backwards steps. Always use a speed and range of walking motion that is comfortable. Combining these techniques with other walking modifications taught in the Walk Away Back Pain program will help you achieve your best relief from lower back sprains.
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.
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