If you have suffered from lumbago or low back pain recently, you may be wondering if it is advisable to walk or if you should rest. This is a very common doubt, since Chronic low back pain is the leading cause of sick leave and disability in the world. According to the report of the National Health System of the Ministry of Health, it is the second chronic health problem in the Spanish population, with just over 18.6% of people suffering from this almost constant pain in the lower back.
In fact, studies indicate that between 70% and 80% of the general population will suffer low back pain at some point in your life. Although rheumatic pain is often considered a minor illness, chronic pain can greatly affect a person’s quality of life and prevent them from performing daily activities. For this reason, an early diagnosis, to treat it in time and to know the causes that produce it, are vital. Specialists point out some of the most frequent reasons, such as sedentary lifestyle, age, work factors, poor posture, overweight or stress.
Before starting to solve the big question of is it good to walk for lumbago or, on the contrary, it is best to rest as much as possible, it is important to point out that each case is unique and it depends on different factors. We must take several of them into account, above all: the severity of the low back pain, whether the patient has undergone surgery, the age and general state of health of the person, among other characteristics. Thus, Our advice is to consult a specialist to assess your individual case.
Is it good to walk for low back pain?
As a general guideline, yes, centers specializing in spinal diseases are committed to include movement as a fundamental part of recovery from the patients. In fact, after lumbar spine surgeries, when the person is already at home, it is normally recommended to start short daily walks (less than 30 minutes) the days after the intervention. “These walks help reintroduce activity little by little and prepare the body for the subsequent rehabilitation that will be carried out with the physiotherapy team”, explain from the Clavel Institute, specialists in spinal pain such as low back pain.
Walking is one of the most beneficial activities for the human body. So if you’re wondering If it is good to walk with low back pain, the answer in this case is clear. Yes, walking is good for lumbago or any back pain in general. This is because any life in which activity and physical exercise are included will be healthier. Above all, because this strengthens both the muscles that protect the bones and the skeleton that holds them. The relationship is “win-to-win”.
specifically, walking strengthens the muscles of the feet, legs, hips and the torso, all of them involved in a correct posture of the spine. And also, prevents osteoporosis. and vertebral fractures by improving the bones. What’s more, walking is not only a good solution, but a bit of sport or passing through is essential to prevent this type of back pain. Walk contributes to the improvement of posturesince walking works the lumbar and cervical lordosis, as well as the dorsal kyphosis.
Of course, it is true that if you are in a very acute phase of the disease it will be more difficult for you to go for a walk. In these specific moments in which you feel that your pain peak is very high, rest is recommended. But, after these serious discomforts, even if you continue to feel pain, doctors recommend including walking in your daily routine. It is not only good because it strengthens the muscles, improves posture and increases the stability of the spine. Also helps maintain a healthy weightsomething that benefits the health of the spine because being overweight is related to a worse posture and greater risk of back pain.
Finally, walk too It enhances sleep quality, which in turn benefits the recovery of tissues at a general level and also of the spine. And a plus: walking increases the levels of vitamin D if you walk in the sun (always with protection and not in the central hours of heat), which is related to a decrease in the risk of developing bone diseases, in addition to the fact that it can help keep the skeleton strong.
How to walk with lumbago? Some advices
Although with lumbago it is good to walk, too it is important to do it well so as not to harm your body posture At first you will have to be aware of your posture and how you walk to consciously correct it. But, after a while, you will do well automatically and without having to be aware of how you walk.
For walking to present itself as a solution to low back pain, you will have to toughen up or slightly tighten the abdomen during the route. The most important is keep your back straight. A trick to avoid over-curving your back (which would be counterproductive) is to raise your arms forward, in a straight horizontal line with respect to your torso, close your fists and roll your shoulders back. Walking with your back straight causes your body weight to be distributed while walking and does not damage or put more pressure on some joints.
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