Walking can be good for lower back pain in several different ways. The normal cyclical motion of opposite leg and arm movement during walking creates motion through lower back joints, discs, muscles and ligaments that increase local circulation. This helps removal of the metabolic toxins of injury and inflammation from these spinal soft tissues.
Increased circulation also promotes the in-flow of healing nutrients into these damaged areas. Because circulation is critical for the healing process, and local motion in the back improves circulation, walking is inherently good for lower back pain. It is a readily accessible and potent self-therapy for back pain at any age, and in practically any physical condition.
Walking also increases the contraction, stretching, and back and forth sliding of soft tissue fibers in the lower back. These movements produce nerve sensory signals that travel along faster, larger diameter nerves than pain signal nerve transmission. As a result, the messages sent along nerves concerning sensory changes in spinal soft tissue motion and position (proprioception) have a pain dampening effect in the spinal cord. The gentle spinal motions of walking relieve back pain just like the pain relief from rubbing an elbow after it has been knocked against a hard object. Gentle, non-irritating motion helps to decrease pain.
Walking is also good for lower back pain because it leads to exercise-induced hypoalgesia, which is a developing area of scientific study on how exercise decreases the experience of pain. It is thought that exercise can relieve pain by stimulating the release of the body’s natural pain-relieving biochemicals such as endorphins, enkephalins, dynorphins and endocannabinoids.
The input of rhythmic movement messages from walking that travel along nerves into the central nervous system is thought to not only decrease pain through the dampening effect mentioned previously, but also by causing the body to release these natural biochemicals into the blood stream. These natural chemicals provide pain relief through the same mechanism that morphine and marijuana do.
Walking with tailored muscular contractions which correct your unique spinal imbalances and improve core muscle stabilization of your lower back offers even more benefits. By practicing corrective and stabilizing muscle contractions as you walk, core muscles of the back are strengthened and conditioned in a customized fashion that improves the mechanical stress imparted to your back. Because core exercises have been shown to be beneficial for chronic back pain, you will increase your chances of back pain relief by conditioning the specific muscles that help your spine to be more stable.
When you focus on holding your body parts in a certain manner to correct the mechanical flaws of your spine, torso, pelvis, shoulder and legs, you send a much greater amount of proprioceptive sensory input into your spinal cord. This amplifies the pain dampening effect and may release more pain-relieving biochemicals into your blood stream as well.
Walking is definitely good for lower back pain. By improving circulation, core muscle strength, spinal flexibility, and down regulating pain via enhanced sensory input and natural pain-relieving chemicals, it is one of the best self-treatment options back pain sufferers can consider.
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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