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walking for low back pain

Walking for Low Back Pain

 

Did you know that walking for low back pain is the best self-treatment?

 

More people are unfortunately living sedentary lives and thus are becoming more prone to low back pain due to lack of physical activity. While issues like this help keep us busy at our clinic locations, we also love to see our patients without unnecessary back issues.

The old stereotypes of bed-rest and sitting in a recliner for low back pain are history. Clinical practice guidelines generally advise people with an acute episode of low back pain to stay active.

 

Why walking for low back pain?

 

back pain walking can helpThe American Academy of Orthopedic Surgeons notes that exercising for 10 to 30 minutes one to three times per day is recommended during recovery from a bout with low back pain.

Walking is much less intense than many other forms of exercise and thus less likely to aggravate your back pain. It is also a particularly good form of exercise because it is less likely to damage the joints than other activities and helps maintain bone density.

Walking for low back pain works because it stimulates the brain to release serotonin and endorphins, which are neurotransmitter chemicals that make you feel better physically and mentally.

 

Benefits of walking for low back pain

 

walking shoes for back painA steady walking practice can lessen pain, hasten healing, boost strength, increase flexibility and core strength, and, in the long run, prevent recurrences of low back pain.

Walking strengthens your bones and muscles, including those in your feet, legs, hips and torso along with the core muscles that hold you upright.

Stretching before walking will improve your back’s flexibility, range of motion and posture, which can help prevent future back pain or reduce its severity.

Incorporating walking into your routine also helps to improve your spine’s strength; walking benefits your circulation, helping pump nutrients to tissue and drain toxins, which nourishes your spine.

 

How to start a walking regimen

 

walk trails shoesPurchase athletic walking shoes that fit your feet correctly and feel comfortable. If you’re in physical discomfort with your footwear, you’re not going to want to go very far. Don’t abandon your new routine before it even starts with ill-fitting shoes.

Make sure you stretch before exercising. Use some gentle stretching techniques to stretch your neck, arms, hips, legs, hamstrings, and ankles.

Start out slow and easy, take breaks if necessary. Be prepared for some discomfort — at first. Walking will help build your endurance and core strength over time. Be patient and persistent.

When you walk, keep up a rapid pace but do not exercise to the point of breathlessness. You should be able to carry on a conversation without gasping for air. Begin with a slow five-minute walk and continue until you’re walking for at least 30 minutes, or 2 miles, three or four times a week.

Make sure to maintain correct posture to prevent further injury to your back — use your core muscles. Try to “suck in” your tummy so you’re more upright. Swing your arms and keep your hands relaxed.

Once you’re into a routine, you can incorporate hand and ankle weights into your walks to get more strength and cardio endurance.

 

Walk off the low back pain

 

fitness walksWhile it can be difficult to motivate yourself to keep moving despite your back pain, the results should be less pain and discomfort along with faster recovery.

One of the best advantages to establishing a walking routine for low back pain is that it doesn’t require a doctor, a physical therapist, or any fancy equipment to do.

You’ll also garner other wonderful health benefits from walking such as weight loss, decreased depression symptoms, and better sleep.

 

Originally published on Ohio Therapy Centers


We can help you with any acute or chronic back pain issues!
Schedule your appointment now – free consultation for new patients and same day appointments available in some cases!

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Opioids Crisis: How Chiropractic Can Help

Need another reason to avoid opioids and embrace drugless options such as Chiropractic Care for pain relief (not to mention pain prevention)?

 

Try money and manipulation – both used shamelessly by opioid manufacturers to fuel the opioid epidemic, which costs nearly 100 Americans their lives every day.

While growing awareness of the opioid crisis has spurred ongoing changes at both the policy and practice level, it might not have been necessary if not for the relationship between opioid manufacturers and advocacy groups, according to a shocking new report from the U.S. Senate Homeland Security & Governmental Affairs Committee.

 

Evidence That Can’t Be Ignored

 

Fueling an Epidemic: Exposing the Financial Ties Between Opioid Manufacturers and Third-Party Advocacy Groups “provides the first comprehensive snapshot of the financial connections between opioid manufacturers and advocacy groups and professional societies operating in the area of opioids policy,” according to the executive summary, which outlines the disturbing nature of the “connections” and their impact on the opioid epidemic:

“Disclosures from Purdue Pharma L.P., Janssen Pharmaceuticals, Inc., Mylan N.V., Depomed, Inc., and Insys Therapeutics, Inc. … describe nearly $9 million in payments from these manufacturers to 14 outside groups working on chronic pain and other opioid-related issues between 2012 and 2017. In addition, physicians affiliated with these groups accepted more than $1.6 million in payments from the five manufacturers between 2013 and the present.”

“Initiatives from the groups in this report often echoed and amplified messages favorable to increased opioid use — and ultimately, the financial interests of opioid manufacturers. These groups have issued guidelines and policies minimizing the risk of opioid addiction and promoting opioids for chronic pain, lobbied to change laws directed at curbing opioid use, and argued against accountability for physicians and industry executives responsible for overprescription and misbranding.”

 

 

Why Chiropractic Matters More Than Ever

 

If there’s any possible upside to the opioid epidemic, it’s that the crisis is now front and center. Policy- and practice-level changes are being implemented to replace prescription pain-relief medications such as opioids with safer alternatives as the first option – including chiropractic care.

Of course, chiropractors have always practiced drugless care and provided effective, natural pain relief for a variety of conditions. Now, they’re being increasingly recognized for that care not only on its own merits but as a better, safer option that can save lives by helping patients avoid opioids – and the horrible conspiracy that fueled their use and abuse.

Chiropractors didn’t cause the opioid crisis, but they sure can help end it. Talk to your chiropractor for more information.

Article originally published on To Your Health

 

 


 

To see how our drug-free integrated medical treatments, including chiropractic care, can help you, click below to schedule your free initial consultation with us today!

 

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Benefits of Long-Term Chiropractic Care

Chiropractic adjustments and treatments serve the needs of millions of people around the world.

 

Adjustments offer effective, non-invasive and cost-effective solutions to neck and back pain, as well as a myriad of other medical issues.

Have you ever stopped to wonder how many of us suffer from neck and back stiffness or pain?

Apart from the obvious discomfort, simple daily tasks such as driving a car, crossing a busy street and picking things up from the floor can become all too challenging for individuals experiencing such pain.

As anyone who has experienced pain would know, having restricted movement can be debilitating and unfortunately, our busy world doesn’t allow for us to stop.

 

Some of the benefits of long-term chiropractic care include:

  • Chiropractors can identify mechanical issues that cause spine-related pain and offer a series of adjustments that provide near immediate relief. Following appointments, patients often report feeling their symptoms noticeably better.
  • When a chiropractor performs an adjustment, they can help restore movement in joints that have ‘locked up’. This becomes possible as treatment allows muscles surrounding joints to relax, thereby reducing joint stiffness.
  • Many factors affect health, including exercise patterns, nutrition, sleep, heredity and the environment in which we live. Rather than just treat symptoms of the disease, chiropractic care focuses on a holistic approach to naturally maintain health and resist disease.
  • Chiropractic adjustments help restore normal function and movement to the entire body. Many patients report an improvement in their ability to move with efficiency and strength.
  • Many patients find delight in the results chiropractic adjustments have on old and chronic injuries. Whether an injury is, in fact, new or old, chiropractic care can help reduce pain, restore mobility and provide quick pain relief to all joints in the body. Such care can help maintain better overall health and thus faster recovery time.

Have you ever noticed that when you are in pain and unable to perform regular or favorite activities, it can put a strain on emotional and mental well-being?

For example, the increased stress from not being able to properly perform a paid job. This, in turn, can have a negative impact on physical health with increases in heart rate and blood pressure. The domino effect often continues with sleep becoming disturbed, with resulting lethargy and tiredness during the day. Does anyone really feel up to exercising in this state?

Chiropractic care is a natural method of healing the body’s communication system and never relies on the use of pharmaceutical drugs or invasive surgery.

Doctors of Chiropractic work collaboratively with other healthcare professionals. Should your condition require the attention of another healthcare profession, that recommendation or referral will be made.

 


To find out more and to see how chiropractic care can help you personally, give us a call to schedule your free initial consultation.

330-456-3487