Yahoo Lifestyle This Is the Back Pain Tip No One Is Talking About—and It Actually Works
Roughly 39% of American adults experience back pain. If you can relate, you know how debilitating it can be. Back pain can make it difficult to sleep, engage in activities you enjoy or sit for extended periods of time.
Treating back pain isn’t always easy, but there is one simple habit that physical therapists say can help that many people overlook.
Related: Physical Therapists Share 10 Surprising Causes of Back Pain—and What To Do About Them
What Causes Back Pain?
Dr. Raquelle Felder, DPT, a physical therapist at San Diego Mobile Rehab and Physical Therapy, says that there are many reasons why someone may experience back pain. She says that spending the majority of the day sitting is a big one. “Since we are required to sit consistently throughout the day—such as while driving, working and using the bathroom—our back is in a flexed position. This flexed position causes the most pressure on our spine due to the compression from this position and gravity,” Dr. Felder says, adding that having poor posture while sitting makes this even worse.
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Dr. Matt Murphy, DPT, PT, OCS, a Clinical Assistant Professor at Binghamton University’s Decker College of Nursing & Health Sciences, says that having a physically demanding job (especially one that requires repetitive movement) can also cause back pain.
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Having a herniated disc or sciatica can also cause back pain, according to Dr. Felder. “This is the resulting diagnosis for longstanding lack of spine mobility, strength and overall spine health,” she says.
In terms of when you can treat back pain at home versus when you should see a doctor or specialist about it, Dr. Murphy says it depends on the level of pain. “If back pain is affecting your ability to function, that’s when it’s time to seek the help of a professional,” he says. If you are relying on over-the-counter painkillers to deal with your back pain, this is another time when Dr. Murphy recommends seeking professional help. “Medication can help with pain, but it doesn’t treat the reason for it,” he says.
The Simple Habit That Can Help With Back Pain
Depending on the cause and nature of your back pain, a doctor or physical therapist may have specific advice and stretches you can benefit from. But there is one simple habit that both Dr. Murphy and Dr. Felder say can help with back pain that many people overlook: walking!
“Walking is great to prevent and help with back pain by strengthening the spine. Motion is lotion. Walking provides more extension than sitting, which decreases pressure off of the spine,” Dr. Felder says.
Dr. Murphy adds to this, saying, “It seems a bit counterintuitive to move through pain and sometimes that is correct, but movement gets synovial fluid moving, which helps the joints loosen up.” He explains that this is helpful because back pain often stems from stiffness, and joint flexibility can help eliminate that stiffness.
He adds that walking is especially beneficial for lower back pain because it helps loosen up the hip flexors. Additionally, walking activates the core and deep spinal stabilizers, which Dr. Felder says decreases pressure on back muscles and structures, another way walking helps with pain.
Not only is walking helpful for decreasing back pain, but it can help prevent it too. “Think of movement as medicine. We take medication to prevent symptoms or we take it to relieve it. Walking is a great activity to prevent and improve symptoms of back pain while also decreasing your chance of injury,” Dr. Felder says.
Tips for Walking to Decrease Back Pain
Ready to get walking? Dr. Murphy says that it’s important to maintain proper posture as you walk, otherwise, it could make your back pain worse. “Take slightly long strides, which help with hip motion,” he says. He also recommends slightly swinging your arms instead of keeping them in your pockets.
Dr. Murphy recommends starting with short distances and staying close to home. That way, you don’t end up stranded and unable to get home if your back really starts hurting. Dr. Felder agrees, saying, “Begin with short walks and gradually increase the distance or pace. Try five to 10 minutes, two or three times a day on a flat surface with proper core muscle activation and without flexing your back.” If you live near a track, Dr. Murphy says it can be a great place to walk loops. Instead of going for one lengthy walk a day, Dr. Murphy recommends walking shorter distances throughout the day.
If walking is making your back pain even worse, that’s another sign to see a professional for help who can give you specific tips for moving in a way that promotes healing instead of exacerbating symptoms. “While you are healing, you need to listen to your body’s signals. ‘No pain, no gain’ is not a mantra at this point in the healing journey,” Dr. Felder says. If you experience an increase in pain, she recommends decreasing the distance or pace. “Use your pain management tools of heat, ice or light stretches to return to a pain level that you can try walking again,” she adds.
Walking benefits health in many different ways—minimizing back pain is just one. It’s one of the best ways to take care of your body. Whether you’re walking to prevent pain or manage it, this easy, free habit can help.
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Sources
Dr. Raquelle Felder, DPT, physical therapist at San Diego Mobile Rehab and Physical Therapy
Dr. Matt Murphy, DPT, PT, OCS, Clinical Assistant Professor at Binghamton University’s Decker College of Nursing & Health Sciences
