If you experience mild lower back pain and are keen to give walking a try, here are a few things to bear in mind so you can get the most out of your walks:
1. Start gradually
Begin with short walks of 10-15 minutes – gradually increasing the length and intensity as you get fitter. This prevents overexertion and allows your body to adapt. You could also adjust your daily activities to include more walking – such as parking further from your destination.
2. Maintain good posture
Focus on maintaining an upright posture while walking. Avoid slouching or leaning forward. Keep your head up, shoulders back and engage core muscles. Distribute weight evenly if carrying items – either using both backpack straps or switching hands if carrying something.
3. Choose the right footwear
Wear supportive, comfortable shoes that provide cushioning and arch support. Proper footwear helps absorb shock and reduce the impact on your lower back.
4. Walk on even surfaces
Opt for flat, even surfaces such as pavements, tracks or treadmills. Uneven terrain can increase the risk of falls, fatigue and add additional strain on your lower back.
5. Warm up and cool down
Begin each walk with a 5-10 minute warm-up, either doing a slow, gentle walk or some dynamic stretches to prepare your muscles. Similarly, end your walk with a cool-down period, including stretches that target the lower back, hamstrings and hip flexors to enhance flexibility and prevent stiffness.
6. Stay consistent
Aim to walk at least three times a week as this is shown to provide long-term relief from lower back pain.
7. Vary your routine
Incorporate different types of walking to keep your regimen interesting and challenging. Try brisk walking, interval walking (alternating the speed you walk – doing 30 seconds fast walking followed by 30 seconds of slow walking) or even go for a hike to engage different muscle groups and boost your fitness.
8. Track your progress
Keep track of your walking duration, intensity and how your back feels before and after each session. Monitoring your progress can help you identify patterns, set goals and stay motivated.
9. Stay hydrated
Drink plenty of water before, during and after your walks to stay hydrated. Proper hydration is essential for muscle function and overall health.
10. Listen to your body
Pay attention to how your body responds to walking. If you experience a spike in pain or discomfort, consider modifying your routine or talk to your doctor. As with all forms of exercise, there may be some mild soreness at first as your body adjusts to a new routine.
Walking is a simple, low-impact exercise that you can do almost anywhere. Following this advice will ensure you get the most out of your walks, potentially paving the way for a healthier, pain-free life.
This article was written for The Conversation by Athalie Redwood-Brown, Senior Lecturer in Performance Analysis of Sport, Nottingham Trent University, and Jen Wilson, Senior Exercise and Health Practitioner, Nottingham Trent University.
Walking, or indeed any movement/exercise is important for us all, and of course, how you choose to do this is a personal choice and our age and any health concerns must always be taken into account.
If you are new to exercise, have an underlying medical condition or existing injuries please consult a doctor before embarking on any new exercise programme.
Please be aware that articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.
All the best Jan
