Walking for Low Back Pain

walking for back pain Eastside Medical Cleveland

Walking for Low Back Pain

 

Did you know that walking for low back pain is the best self-treatment?

 

More people are unfortunately living sedentary lives and thus are becoming more prone to low back pain due to lack of physical activity. While issues like this help keep us busy at our clinic locations, we also love to see our patients without unnecessary back issues.

The old stereotypes of bed-rest and sitting in a recliner for low back pain are history. Clinical practice guidelines generally advise people with an acute episode of low back pain to stay active.

 

Why walking for low back pain?

 

walk trailsThe American Academy of Orthopedic Surgeons notes that exercising for 10 to 30 minutes one to three times per day is recommended during recovery from a bout with low back pain.

Walking is much less intense than many other forms of exercise and thus less likely to aggravate your back pain. It is also a particularly good form of exercise because it is less likely to damage the joints than other activities and helps maintain bone density.

Walking for low back pain works because it stimulates the brain to release serotonin and endorphins, which are neurotransmitter chemicals that make you feel better physically and mentally.

 

Benefits of walking for low back pain

 

back pain fitnessA steady walking practice can lessen pain, hasten healing, boost strength, increase flexibility and core strength, and, in the long run, prevent recurrences of low back pain.

Walking strengthens your bones and muscles, including those in your feet, legs, hips and torso along with the core muscles that hold you upright.

Stretching before walking will improve your back’s flexibility, range of motion and posture, which can help prevent future back pain or reduce its severity.

Incorporating walking into your routine also helps to improve your spine’s strength; walking benefits your circulation, helping pump nutrients to tissue and drain toxins, which nourishes your spine.

 

How to start a walking regimen

 

walking shoes for back painPurchase athletic walking shoes that fit your feet correctly and feel comfortable. If you’re in physical discomfort with your footwear, you’re not going to want to go very far. Don’t abandon your new routine before it even starts with ill-fitting shoes.

Make sure you stretch before exercising. Use some gentle stretching techniques to stretch your neck, arms, hips, legs, hamstrings, and ankles.

Start out slow and easy, take breaks if necessary. Be prepared for some discomfort — at first. Walking will help build your endurance and core strength over time. Be patient and persistent.

When you walk, keep up a rapid pace but do not exercise to the point of breathlessness. You should be able to carry on a conversation without gasping for air. Begin with a slow five-minute walk and continue until you’re walking for at least 30 minutes, or 2 miles, three or four times a week.

Make sure to maintain correct posture to prevent further injury to your back — use your core muscles. Try to “suck in” your tummy so you’re more upright. Swing your arms and keep your hands relaxed.

Once you’re into a routine, you can incorporate hand and ankle weights into your walks to get more strength and cardio endurance.

 

Walk off the low back pain

 

walking regime for back painWhile it can be difficult to motivate yourself to keep moving despite your back pain, the results should be less pain and discomfort along with faster recovery.

One of the best advantages to establishing a walking routine for low back pain is that it doesn’t require a doctor, a physical therapist, or any fancy equipment to do.

You’ll also garner other wonderful health benefits from walking such as weight loss, decreased depression symptoms, and better sleep.

 

Originally published on Ohio Therapy Centers


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Back Pain

5 Ways to Help Stop Back Pain

Roughly 8 out of 10 people suffer from back pain at some point during their lives.

Women, in particular, are prone to posture and back problems—thanks to toting around outrageously heavy purses, going through pregnancy, or giving one-hip rides to kids. Whether you’re in the midst of fighting the ache or just want to prevent it, here are some expert-endorsed quick-and-easy ways to wage your war on back pain.

Pass the broccoli, please

You know that calcium is key for strong bones, but Japanese researchers have identified something else you need: vitamin K. It’s believed that the vitamin, found in broccoli, spinach, and other dark leafy greens, helps calcium deposit in the bones, making them denser. The stronger your bones, the stronger your whole body—and the lower your chances of an injury that could cause back pain.

Lighten your load

If your purse or briefcase tips the scales at more than 10% of your weight, it’s too heavy. And you need to carry it right. Your best bet is a model with a long strap that lets you position it across your chest like a messenger bag. Can’t part with your shorter-strapped number? Switch shoulders every 20 minutes.

Sleep right

A harder bed may not be better for your back. A recent study in Spine found that people who slept on softer beds reported less lower-back pain than those who snoozed on harder ones. 

Pillows? Yours shouldn’t raise your head out of alignment with your spine. How to tell: If you’re a back sleeper, your chin shouldn’t press into your chest. If you’re a side sleeper, it shouldn’t curve up toward your shoulder.

Tighten those abs

Having strong core muscles (we’re talking abs here) can help protect your back from injury. Do this core-strengthening pelvic tilt 2 to 3 times per week: Lie on your back with knees bent, feet flat on the floor, and lower back flattened. Pull in your belly button toward your spine, contracting your abs; your pelvis should lift slightly off the floor. 

Do 2 to 3 sets of 12 reps.

Aim for good posture

Sitting at a desk for eight (or more) hours a day can really do a number on your back. Make sure to sit with your back against your chair (get a lumbar pillow if your chair doesn’t allow this) and both feet flat on the floor.
Another option: Try using a stability ball as your desk chair—good posture is a must just to stay on the thing. Start off slow (20 minutes at a time), and if it feels good, stick with it.

 

Originally seen on Health

 

These 5 Tips not enough? 

Call today to alleviate your back pain and get your life back! 

Eastside Medical Group

216-342-9199


strategies back pain

6 Strategies to Baby Your Back Pain

When your back is hurting, you’d do just about anything to make it stop.

Find out what you can do to treat episodes of back pain—and help prevent them in the first place.

 

1. Stay hydrated. 

Drinking plenty of water is good for general health, and the back and spine are no exceptions. After all, your intervertebral discs are mostly made up of water. Skip the cola, though. Over time, it can lead to lower bone mass density.

 

2. Alternate heat and ice. 

Cold therapy is the go-to treatment for the first 24 to 72 hours after an episode of back pain. After that, heat is often advised. If your back pain is chronic, try alternating heat and ice to see if you may benefit from the best of both.

 

3. Make sleep a priority. 

A lack of sleep can aggravate back pain. If your pain is keeping you awake, discuss pain relief and insomnia treatments with your doctor. 

 

4. Rethinking your sleep position may also help.

Sleeping on your back is the ideal position for your back, but if you’re more comfortable on your side, put a pillow between your knees. If you can’t get to sleep unless you sleep on your stomach, use a fairly flat pillow for your head and put another flat pillow under your abdomen or pelvis.

 

5. Be open-minded about pain relief. 

It’s easy to get discouraged when pain treatments don’t work, but don’t become so jaded that you dismiss a potentially helpful type of pain relief out of hand. There’s no harm in trying out a water therapy class or a mind-body approach, such as mental imagery or deep breathing exercises.

 

6. Don’t just sit there. 

Moving around keeps the blood flowing, reducing stiffness. If you’re sitting at a desk most of the day, try to slip outside for a quick walk over your lunch break—or climb some stairs. Getting up and standing or stretching every 30 minutes or so will also help you stay more flexible.

 

Originally published on Spine-Health

 


If you would like to see how our integrated medical model can work for your back pain issues, please contact us today!

Eastside Medical Group

216-342-9199


cure for back pain

A Permanent Cure for Back Pain?

A Permanent Cure for Back Pain?

Back pain is one of the common complaints causing us distress and is severe enough to keep us away from our day to day work. It affects the 80% of Americans at least once in their lifetime. Back pain is easily in the top 5 reasons people to visit the doctor. The sedentary lifestyle, faulty food habits, obesity are increasingly affecting the back of people and leading to some or other issues.

To find a cure for back pain, following points are very important to know.

 

What causes back pain? 

Back pain often starts gradually and with low intensity which increases in severity over a period of time if not paid attention to treat it.

In more than 50% of cases of back pain, the major reason is faulty habits, bad posture, and obesity. All of these gives undue pressure on the vertebral column or back muscles and gives rise to back pain. In rest of the cases the accidental injury, muscle straining or sports injuries, some diseases of the musculoskeletal system produces symptoms of back pain.

The muscles of back become very stiff and spinal joints become less mobile and smoothness of the joint movement decreases due to all the above reasons. So it gives rise to back pain in that particular area.

 

“Prevention is better than cure”

Back pain is many times preventable with few lifestyle changes are made. Fitness exercises and weight management are directly connected to our back care.

Dramatica relief of back pain is noted following weight loss in obese patients. For those who are living sedentary life because of the tight schedules of job and family life suffers from back pain more often.

To prevent back pain it is advised to engage in some sports activity or mild exercises at least 3 times a week.

 

Home care for back pain

  • Have proper rest and good sleep at least 6 to 8 hours per day.
  • Do some stretching exercises on waking up.
  • Have hot water or ice fomentation on the back. 
  • Avoid prolonged sitting, have some movements or walk few steps in between.
  • Change of mattress in terms of soft to hard. Lying on a hard surface gives better support to the spine and relieves back pain. 
  • Use proper posture while at home in sitting, walking or lying especially when using the computer or watching TV.

Get help from your local Chiropractor 

Chiropractors are widely used as the main treatment for all types of back pain. This treatment method is directly focused on muscles, ligaments, joints, bones, and connective tissues etc., which are responsible for the production of pain, so the result is quick and long lasting.

The chiropractor uses techniques by manual adjustments of the affected muscles and structures to treat the back pain. The unique method of spinal decompression therapy has been proven extremely useful in the treatment of the variety of back pain. It does not give temporary relief but permanent cure from back pain in many of the cases. 

The major benefit is that by chiropractic treatment one can definitely keep oneself away from the spinal surgery to relieve back pain. It produces favorable conditions for the body tissue to heal naturally so assists in a permanent cure for back pain.

So, in short, do not ignore the early symptoms of back pain because if overlooked today it might be more distressing tomorrow. Get early help and live pain-free!

Contact us now!

Eastside Medical Group
216-342-9199
Dr. Lauchlin McKeigan, DC
Dr. Jessica Dilley, DC
Dr. Karen Bodnar, DC
Serving patients in Shaker Heights, East Cleveland, and surrounding areas