Can walking help lower back pain? It turns out that it can, and the pain relieving and preventing effect is even greater when you incorporate spinal stabilization exercise into your walking form by simply changing the way you hold your torso and move your arms and legs while you walk. For the best results, these slight modifications should be tailored for your unique body to correct the muscle imbalances and movement flaws that cause most back pain. A simple walking modification that many back pain sufferers can use is the collar bone lift technique.
Research on back pain has proven that both endurance strengthening exercise of the back extensor muscles and low to moderate intensity aerobic exercise can reduce pain and improve function. Walking is a perfect way to blend both of these self-care approaches to relieve back pain, especially if the mechanics of walking (the way you walk) supports optimal spine function.
The collar bone lift walking technique emphasizes spinal elongation and extension (bending upwards and backwards). This allows your back muscles to work harder and in a more optimal position than the typical standing, walking and sitting postures that most back pain sufferers practice on a daily basis. As a result of using your deep abdominal and back extensor muscles more than in “normal” walking, the collar bone lift method strengthens your core muscles ability for walking lower back pain away. The added benefit is this takes no extra time because walking is an activity that is done repetitively every day anyway.
The collar bone lift is performed by simply lifting your collar bones (or chest) as high as comfortable (and maintaining this position) while you walk. If you place one hand on your collar bone and the other an inch to the side of your spine, you will instantly feel the change of tension in your back extensor muscles as you lift your collar bone vertically. This simple change in body mechanics will elongate your entire spine and bend it slightly backwards, engaging both the deep abdominal and back extensor muscles of your core, which when used progressively over time has been shown to improve lower back pain.
Two notes of caution should be considered when using the collar bone lift technique. The first is to introduce it slowly and “pepper” it into your daily walks a few steps at a time for a few weeks before trying to hold the position for a 15-30 minute back fitness walk. This will give your back muscles a chance to accommodate gradually to the new demand, avoiding over-strain and lower back pain injury.
The second point to consider is that some back conditions may become aggravated with too much extension (overarching) in the lower back. These include some cases of facet arthritis, certain disc herniations/sciatica, spondylolisthesis and stenosis. In these cases, a simple modification often is needed whereby the arch of the lower back is flattened by posterior tilting the pelvis (tail-tuck under position) as the collar bone is lifted. The amount of pelvic tilt will vary from person to person but should always be held in a position that resolves any discomfort.
Walking lower back pain exercises are a simple way to stay consistent with a back extensor strengthening exercise program. This consistency is essential for back health, as many doctors who specialize in back pain care find that patient inconsistency in spine rehab exercises and failure to condition the back muscles through better posture and movement are the leading causes for ongoing pain among their patients.
Having witnessed this among my own patients for the last 33 years, I find that as opposed to assigning most patients specific gym-style exercises to support the health of their back, making simple mechanical changes in the way they perform daily activities and postures offers most back pain sufferers a much better chance of staying consistent with the physical conditioning needed for of their spine.
Walking exercises for back pain are a perfect example of such an approach that requires no additional time for separate back rehab. This allows the back pain exercise to be performed during a daily activity (walking) that the patient will need to do anyway. While I find that the best responses come from tailoring walking form to correct the individual’s unique mechanical issues that affect their back pain, the collar bone lift is almost generically needed among all back pain sufferers regardless of specific low back pain diagnosis. With practice, walking lower back pain away becomes easy.
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: Please be advised that any exercise or movement advice given is for general information purposes only. There is no intent to diagnose, treat, or suggest personal advice as per your individual health issues or status. Certain exercise and movement advice given here may be harmful for your condition, and may cause injury or a worsening of your condition, as well as other health problems. Always consult with your own doctor before beginning or changing exercises or body movements.
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