Walk Into Better Back and Spine Health

Woman walking through the park

The Benefits of Walking for Your Back

Do you frequently experience back pain or stiffness? Back pain is a common complaint, particularly among people whose jobs require lifting, sitting, or standing for long periods. Fortunately, taking regular walks may offer a simple way to relieve your pain.

Walking Helps You Avoid Stiffness

Do you feel a little stiff at the end of the workday or after you finish a marathon gaming session? Your muscles and joints are bound to become a little tight when you sit or remain in the same position for hours.

Walking stretches the muscles in your back, hips, and buttocks and also eases tension in your tendons and ligaments. Making time for a daily walk can decrease stiffness and make it easier to bend to pick up a laundry basket or stretch to reach the top shelf.

Your Muscles Will Become Stronger When You Walk

The muscles in your back help support your spine and keep it properly aligned. If your muscles become weak, you're more likely to experience pain, stiffness, and decreased range of motion. Weak muscles may also pull on your spine, causing some of the vertebrae to move out of alignment.

Misalignments, called "subluxations" by chiropractors, are painful and can lead to other issues. Subluxations may affect muscles, tendons, and ligaments, causing these structures to tighten and become less flexible. Walking strengthens your muscles and reduces your risk of developing subluxations.

Circulation Improves When You Walk

Any kind of movement, including walking, improves blood flow throughout your body. Blood carries oxygen to the cells in your body and is essential for the normal function of muscles, tissues, and nerves. Improving circulation may also make it easier for your body to remove toxins that can contribute to back pain.

Walking May Improve Joint and Disc Function

Improving your circulation also benefits the discs in your spine. Rubbery, fluid-filled discs between each vertebra cushion your spine, act as shock absorbers, and help you move easily.

The discs work best when they're full of fluid. Fluid naturally moves in and out of the discs during the day and may decrease depending on your movements. Walking makes it easier for fluid to flow into the discs, which can mean less pain and stiffness for you.

A regular walk can also help ensure that the cartilage at the end of the bones in your back receives a constant supply of oxygen and nutrients.

Adding Walking to Your Daily Exercise Routine Can Relieve Your Pain

If you're in pain, a leisurely walk through the neighborhood may be the last thing you feel like doing. Although moving may not seem like a good idea when you have a backache, a walk may actually ease your pain.

In a study published in the Annals of Rehabilitation Medicine, study participants who walked regularly reported less back pain. Another study explored whether walking worked as well as other methods of reducing back pain. Participants with chronic low back pain were assigned to one of three groups: walking, physical therapy, or group exercises. Those in the walking group improved just as much as the physical therapy and exercise groups, according to the study, which was published in American Family Physician.

Walking, in addition to chiropractic treatment, can help you keep your back flexible and reduce pain. Have you been struggling with back pain? Contact our office to schedule an appointment.

Sources:

Annals of Rehabilitation Medicine: Association Between Walking and Low Back Pain in the Korean Population: A Cross-Sectional Study, 10/31/17

American Family Physician: Walking Program Effective for Chronic Low Back Pain, 8/1/15

SPINEHealth: 2 Reasons Why Walking Is Good for Your Lower Back, 9/23/19

Arthritis Foundation: 12 Benefits of Walking

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  • "After experiencing sometimes extreme pain in my lower back and hips (to the point of hardly being able to walk around the block). Dr. Illo was recommended to me and what a relief!!! Even now 10 years later I come in when needed for minor adjustments which keep me walking (pain free) for my 45 minutes to 1 hour, 6 days a week. I would highly recommend him to anyone and everyone."
    Robyn
  • "Dr. Tony saved my life in 1993 and I have been his patient since then. I suffered from sciatica in my legs and feet. Dr. Illo figured out that the problem originated in my neck and he released the problem. I had visited at least 5 chiropractors before finding him. He is the only one who could solve the problem. Sometimes there is a long wait, but his staff are accommodating and besides, it it TOTALLY worth the wait. And I drive 90 minutes to get there too. FIVE STARS"
    Roxanne
  • "Dr. Illo is a true healer and innovative in his practice. He understands athletes and working professionals to return them to full activity pain free. He has helped me avoid a back surgery and 2 full recoveries following auto accidents in an expedited fashion. His goal is to treat the problem and end his care when no longer needed vs. the chiropractor that makes you come back every week for months. He is worth any wait!!!"
    Sunshine
  • "Dr. Illo is the best chiro in the world. Because of him I can stand tall with minimal pain. He is a holistic wizard."
    Maryrose