5 Ways Walking Eases Back Pain

5 ways walking eases back pain


Do you suffer from back pain and wonder whether walking can help you feel better? In this post I explain 5 ways walking eases back pain.

The initial weeks after having my back pain flare up, caused by presence of Tarlov Cysts in my spine were very tough. I was in excruciating pain 24/7 and nothing helped reduce the pain I was feeling. Seating, standing, laying down…everything hurt….BUT I soon realized that there was one thing that would ease my pain and suffering at least a tiny bit…WALKING. And up to today, walking has been and continues to be probably my number 1 tool within all the tools I use to manage my back pain. I try walking 1 hour every day, specially during working days when I seat or stand still for long periods of time (which is when pain starts building up in my back). Walking helps me regain my balance, it helps me stop back pain from escalating ‘too much’ and it improves my well-being.

Walking is a simple yet powerful solution for back pain relief. Here are 5 Ways Walking Eases Back Pain:

  1. Improved circulation: Walking boosts blood flow to the spine, delivering essential nutrients and oxygen to the affected areas, aiding in healing and reducing inflammation.
  2. Strengthening muscles: Engaging in regular walks helps strengthen the muscles that support the spine, leading to better posture and reduced strain on the back.
  3. Increased flexibility: Walking promotes flexibility in the spine and surrounding muscles, enhancing range of motion and reducing stiffness.
  4. Weight management: Maintaining a healthy weight is crucial for back health, and walking is an excellent way to manage weight and prevent excess pressure on the spine.
  5. Stress relief: Walking releases endorphins, the body’s natural painkillers, which can help alleviate stress and tension that contribute to back pain.

I believe it’s important to mention that dedicating 1 hour every day to walking is NOT easy for me. I have 3 kids and a demanding job. But I CHOOSE to prioritize that time for me because I know it makes a significant difference in my physical condition and my energy levels. And when I do, I NEVER regret it. The days I don’t make that choice (and that happens, of course!) I regret it both for myself (I don’t feel well) and for my beloved ones (Not feeling well results in me having no positive energy nor patience in the evening).

Routines help me keep that commitment. The days I work from home I dedicate the lunch break to walking. The days I go to the office I leave work early so I can walk back home from the office and still be on time to pick up my kids. Being the first one to leave the office has implications – it implies leaving home early in the morning when my kids are still in bed to arrive early to the office to have enough time to do all my work, it also implies pushing back on 5pm meetings and it also implies sometimes having to reconnect at night after putting the kids to bed. This is not always easy, but I choose to make walking a priority because I believe it’s instrumental to maintaining my current good back health.

My heartfelt recommendation is that you make your health a priority. Health is a relationship between you and your body and, at the end of the day, you are your longest commitment. So first, identify what works for you (be it walking or something else); and then, make sure you make time for it every day.

Finally, I want to say that walking has helped me reconnect with myself. When I got sick, walking opened me to discover and appreciate nature and life in a whole new way. For years I had been very busy with work and kids and, all of a sudden, I re-discovered a time with myself that I had not had (or allowed me to have) for years. I was off work for several months and again, I was in excruciating pain, but those walks around the parks and the lake made me re-discover the essence of life. I noticed autumn in a whole new way…the colors of the trees…the smells…I had time and space to savor life and this is one of the many positive things that I’ve kept for me from that experience. Walking is today a priority for me not only for my back health…but also to have a space to be and reconnect with myself every day. And I find true joy in it.

So, my reco – make walking part of your pain toolkit! Start walking slowly and gradually increase the duration and intensity of your walks. Give it a try! Lace up your shoes, step outside, and take strides toward a healthier, pain-free back! And please leave me a note in comments section to share your experience on how Walking Eases Back Pain!


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