Treating Lower Back Pain: How Much Bed Rest Is Too Much
Back pain is one of the most common reasons why people visit a health care provider. The good news is that the pain often goes away on its own, and people usually recover in a week or two. Many people want to stay in bed when their back hurts. For many years, getting bed rest was the normal advice. But current studies recommend no bed rest at all and stress that staying in bed longer than 48 hours not only wont help but it may, in fact, actually delay your recovery. Heres why:
Staying in bed wont help you get better faster.If youre in terrible pain, lying down for a day to help ease the distress may seem like a good idea, but moderating your activities and staying active in a limited way is a more effective way to control your symptoms. Research suggests that if you can find comfortable positions and keep moving, you may not need bed rest at all.Research shows that:
- Lying down longer than a day or two day isnt helpful for relieving back pain.
- People can recover more quickly without any bed rest.
- The sooner you start moving, even a little bit, or return to activities such as walking, the faster you are likely to improve.
Who needs bed rest?Almost no one! The only people who might require time in bed are those with unstable spinal fractures awaiting surgery.
When should I see a health care provider?You should see your health care provider right away if:
- Heat or ice
- Ultrasound
- Manipulation
Check with your health care provider before starting an exercise program.
Why Does My Back Hurt When I Walk
The spine fulfills two important roles in how the body works: its flexible to allow a wide range of movement, but its also the central support column that holds up the body. This means that it can be subjected to a significant amount of strain from daily activities, with some actions being more stressful than others.
Your spine is also the main pathway of your nervous system, so any pain around your back can be significantly more painful than other parts of your body. And since your spine acts as your bodys primary support, any pain or discomfort it experiences can start a cascade of problems.
Additional weight, poor posture, and lifestyle habits are some primary reasons patients develop back pain. These factors put significant stress on your spine in areas where its not built to handle it, which results in acute back pain when you walk. Even your general health affects how your lower back can hold up to pressure: osteoporosis, smoking, and diabetes are all health conditions that can affect your spine.
Another factor to consider is your sleeping position. Because your spine is built to flex and it follows a normal curvature the wrong sleeping position can cause your joints to freeze or twist unnaturally. If you experience a lot of back pain after waking up, your sleeping position may be the cause.
Benefits Of Exercise Walking
It has long been known that there are many inherent health benefits from a regular routine of exercise walking. Walking:
- Strengthens muscles in the feet, legs, hips, and torso. Walking increases the stability of the spine and conditions the muscles that keep the body in the upright position.
- Nourishes the spinal structures. Walking for exercise facilitates strong circulation, pumping nutrients into soft tissues and draining toxins.
- Improves flexibility and posture. Exercise walking along with regular stretching allows greater range of motion helps prevent awkward movements, and susceptibility of future injury.
- Strengthens bones and reduces bone density loss – regular walking for exercise helps prevent osteoporosis and can aid in reducing osteoarthritis pain.
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Other Exercises For Back Health
Besides treadmill walking, other exercises that may benefit people with back problems include stretching, yoga and other low-impact cardio activities like swimming or cycling. In particular, exercises that stretch and strengthen the muscles in the abdomen and spine can help prevent back problems. Some examples of good exercises for low back pain include the lying supine hamstring stretch, the cat stretch, the camel stretch, the pelvic tilt, the partial curl and prone hip extension, according to the University of Michigan Health System. Walking on a treadmill for five to 10 minutes prior to performing any of these exercises can help warm up your muscles to reduce your risk of injury. Types of exercise to avoid if you have back problems include any exercise that puts strain on the lower back and sports that involve rough contact, twisting or sudden impact.
How To Find The Right Walking Shoes
Finding the right pair of walking shoes may not sound like a difficult thing to do but it can be a bit of a minefield.
And it’s vitally important that you get it right.
Because a good pair of walking shoes will help to keep your body balanced and aligned as you walk.
And they will also absorb any shocks by cushioning the impact of your steps, which minimises any jolting and jarring on your spine.
However, if you are wearing the wrong type of shoes the opposite is true.
As you feel every single jolt which can cause your joints to ache and muscle imbalances to develop in your body.
And even the slightest imbalance when walking can lead to further aches and pains in your lower back.
So you really need to find a pair of shoes that support your walking style and help you to maintain a good posture as you walk.
Now this can be difficult as there are so many different types of shoes available.
This is because everyone is different as we all have a different gait.
And while some of us have feet that roll inwards when we walk, others have feet that roll outwards.
So you need to find the right pair walking shoes to support your own personal gait and walking style.
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Ideal Aerobic Exercise For Lower Back Pain
The ideal aerobic exercise involves the large muscle groups of your body in a smooth, cyclical fashion.
Recommended exercises for people with low back pain include:
- swimming
- cycling
- using a ski machine or elliptical exerciser.
You should achieve the appropriate heart rate for 30 minutes at 3 three times per week.
- Of course, you should consult your doctor and review your aerobic program before getting started. He or she can give you the appropriate target for your heart rate during aerobic exercise. It is always optimal to approach your aerobic goals slowly, especially if you have not exercised recently.
Work On Strengthening Your Muscles
One of the best things you could do if you’re experiencing lower back pain after standing or walking for some time is to exercise all those muscles that help support your back need to be in their top shape if you want to reduce the pain naturally.
It’s important not to over-do it, though. Start with short intervals and minimal intensity, and slowly work your way up from there.
Remember:
Some soreness is completely normal, but your exercise routine should never worsen your lower back pain its aim is to provide relief.
Here’s a list of some of my favorite exercises suitable for those of you that experience lower back pain after walking:
- Leg and arm lifts
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How Does Walking Help Lower Back Pain
Regular walking can be helpful in managing the likes of joint, muscle and back pain. This is because it is a muscle-strengthening activity that helps to sustain and improve both flexibility and mobility. It also gets us away from phones, computers and television screens which can cause us to hunch over and, in the long term, may worsen or contribute to back pain.
Walking is also a low-impact activity so it isn’t likely to put the body under too much pressure which we may see with other higher impact sports and movements.
On top of this, stress can exacerbate muscle and joint pain, including in the back. Walking is helpful here as it is very stress-relieving. It releases endorphins, for example, and brings exposure to nature which is itself very calming.
How To Walk For Low Back Pain Relief
Physicians and chiropractors have long prescribed walking for low back pain patients. The National Institute of Neurological Disorders and Stroke adds that “exercise may be the most effective way to speed recovery from low back pain.”
If you’re not used to walking, start slow. Walk for five or 10 minutes at a time to get your body used to the movement. Once this feels comfortable, try to walk for longer periods without stopping.
If you’ve had back surgery, the American Academy of Orthopaedic Surgeons recommends exercising for 10 to 30 minutes, one to three times per day during recovery. This can include walking on a treadmill or using a stationary bike.
While it can be difficult to motivate yourself to keep moving despite the pain, the result should be less pain and a faster recovery. If lower back pain becomes chronic, supervised exercise therapy may be required.
If your low back pain increases while walking, talk to your doctor or physical therapist to discuss whether it is safe for you to continue.
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It Builds Strong Muscles
Consider walking as your all-inclusive, full-body workout. Leg movement while walking requires muscles from every part of your body. Although you might not realize it, Millar says, the back muscles are constantly working to maintain the upright position. The improved circulation and the muscular activity in the back help heal and develop some endurance in the back muscles. Some studies have shown that back pain is related to poor strength/endurance in the trunk muscles.
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What Should I Know About Back Pain
Back pain is a very common problem and will affect many of us at some point during our lives.
The good news is that in most cases it isnt a serious problem, and it might just be caused by a simple strain to a muscle or ligament.
As far as possible, its best to continue with your normal everyday activities as soon as you can and to keep moving.
Being active and exercising wont make your back pain worse, even if you have a bit of pain and discomfort at first. Staying active will help you get better. Taking painkillers can help you do this.
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Lower Back Pain: What Could It Be
Do you have lower back pain? You are not alone. Anyone can experience lower back pain at any time, even if you dont have a prior injury or any of the risk factors. It is not always serious and can often get better on its own. But in some cases pain is your bodys way of telling you that something isnt right.
Learn more about lower back pain and what causes it from rehabilitation physician Akhil Chhatre, M.D., who specializes in back pain in the Johns Hopkins Department of Physical Medicine and Rehabilitation.
How Walking Can Help Ease Lower Back Pain
If youve strained your lower back, dont retreat to your bed or a chair with hopes the pain will dissipate rather, staying active should help you improve. A recent study on the effects of walking on chronic low back pain found regular walking was an effective method for reducing pain and disability.
A phrase I like to tell my patients and clients is that motion is lotion, says Sam Becourtney, certified strength and conditioning specialist and physical therapist at Bespoke Treatments in New York City. The human body is designed to move, and performing regular exercise like walking will help to maintain appropriate strength and mobility throughout the body to both treat and prevent low back pain.
Other research analyzing 23 previously published papers found walking can also effectively reduce low back pain by 35% for up to one year. Whats more, people who combined walking with education reduced their risk of back pain by 45% in the same time frame, notes study author Mark Hancock, PhD, associate professor of physiotherapy at Macquarie University in Sydney, Australia.
Walking has even more benefits for lower back pain:
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Symptoms Of Lower Back Pain When Walking
If youre experiencing pain in your lower back when walking, you may have felt some of these symptoms already.
Pay attention to what your back is telling you. What type of discomfort are you feeling? Is it dull pain? Is it shooting pain? Identifying the type of pain will help your doctor figure out whats going on.
Also, pay attention to where you feel the pain. Is it in one specific area? Is it acute pain that radiates across your lower back?
The type of pain and its location may help you and your doctor determine whats going on.
If you are experiencing lower back pain when walking, here are some pain symptoms you may be feeling:
- Stiffness
How To Get Started With Walking
Ok, so you have the right footwear and your walking technique is all sorted out so it’s time to get out there and start walking.
And the good news is walking is probably the easiest activity to get started with.
As all you need to do is open your front door and off you go.
However, when you first start out it’s important not to overdo things.
So don’t be like me and go on a 14 km hike straight off the bat and spend the next week with serious leg cramps!
Instead start slowly with a couple of gentle 10-15 minute walks.
Then gradually build this up over time until you can walk briskly for between 30-60 minutes at a time.
And when I say walk briskly I mean walking with enough pace to get the aerobic benefits but not so fast that you’ll be out of breath.
So if you find you’re walking so fast that you can’t talk at the same time slow down a touch.
Also when you are starting out try to walk on flat surfaces only.
This is because walking up and down hills and slopes puts extra strain on your back and can unbalance you.
So build up your walking proficiency first before venturing away from the flat ground.
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Walking And Spinal Injury Prevention
In addition to speeding your recovery, walking, along with other exercises that don’t jolt or strain the back, can actually help prevent back injuries from occurring by improving your strength, stability and flexibility, especially in people with spinal irregularities. Because it is a weight-bearing exercise, walking also improves bone health more so than low-impact activities like swimming or cycling. Furthermore, the cardiovascular benefits of walking can help you maintain a healthy weight, which places less stress on the lower back muscles, leaving you susceptible to injury.
Lower Back Pain While Walking: Whats Going On
A healthy individual doesn’t usually give walking a second thought it’s something we do to get from point A to point B, right?
But when you start experiencing lower back pain while walking, it suddenly stops being just a regular part of your day, and you find yourself wondering:
What’s going on?
The same goes for those of you that encounter lower back pain after walking. The good news is you’re not alone we’ve all been there at some point.
I dedicate today’s article to answering all the whys of lower back pain, so keep on reading!
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How To Properly Use A Treadmill To Alleviate Back Pain
In order for walking to effectively treat low back pain, it must be done with correct biomechanics.
This means if you use a treadmill, DO NOT HOLD ON other than for momentary steadying such as when drinking water.
Shutterstock/Khakimullin Aleksandr
Otherwise, when your hands are latched onto the sides or front, even lightly, this disrupts the natural gait pattern and can make low back pain worse, as well as cause new pains elsewhere in the body, such as in the hips, knees and feet.
If your back hurts more upon walking on a treadmill, this is because your lumbar muscles are being engaged. This achiness will especially occur if you use an incline without holding on.
This is because when you walk on a slope or incline, without holding on, your lower back muscles work to prevent you from falling backwards!
If you hold on, this will relieve the soreness or aching, but holding onto the treadmill is WRONG!
Keep walking without holding on, and that aching in your low back will vanish. Give those weak, out of shape muscles a chance to get strong and reliable!
Use a SLOW pace and medium to low incline. There is no need to crank the machine up to 15 percent and run the tread at 4 mph, which is too difficult to sustain a walk without holding on.
But holding onto a treadmill at ANY setting will cheat your low back from the work it needs to help prevent or eliminate pains and aches.
Diamond Physical Therapy Algonquin Il
Did you know that the way you walk, can cause you lower back pain? Most people have something in their style of walking that can cause long-term wear and tear. For example, a foot turned-out, a weak abdomen or poor posture contributes to stress on their body. Physical therapists are experts that are trained to treat walking disorders and teach corrective walking techniques. By changing the way you walk, it is possible to eliminate and prevent back pain.
On a daily basis, you walk more than any other physical activity. How you walk defines most everything about you, including your physical abilities. We can help you discover that something about the way you walk may be the reason you have pain, and help you change it.
You walk over a million steps in a year
Your walk involves many body parts, interacting together to produce your walking style. Its as natural as breathing, and if any of your six weight bearing joints are not in good alignment, youre at risk for structural pain. One minor walking error repeated millions of times can do an incredible amount of damage to your back, muscles, nerves and joints. This can eventually cause pain and arthritis.
Walking Abnormalities: Solutions For Those Who Want Natural Relief
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