Chronic back pain usually requires several trips to the doctor, or a several hours in physical therapy. While these therapies are effective and helpful, there is another method that can treat lower back pain just as efficiently. Just about anyone can do it too, either indoors or outdoors. The effective treatment we are talking about is aerobic walking. Working in conjunction with Chiropractic care, walking can help to alleviate the symptoms of back pain.
Dr. Michal Katz-Leurer of Tel Aviv University’s School of Health Professions says that “an aerobic walking program is just as effective as a muscle-strengthening program that uses special equipment usually found at a rehabilitation center.” The time needed to walk is a small time commitment, especially considering the pain diminishing benefits. Dr. Katz-Leurer says that individuals just have to walk “two to three times a week for a duration of 20 to 40 minutes.”
How can the simple exercise of walking come with such a great benefit? When one walks aerobically (think fast walking), they force their abdominal and back muscles to work simultaneously. The walk strengthens the muscles.
The proof is in the study that Dr. Katz-Leurer performed. She took 52 individuals from the ages of 18 to 62 who suffered from lower back pain. Half of them did strength training exercises in the rehabilitation center and the other half walked on a treadmill. At first, they walked for 20 minutes two to three times a week. Then, they walked 40 minutes two to three times a week. After six weeks, both groups reported improvement in their back pain. The results from each group were very similar.
If you suffer from back pain, now is the time to try walking. You have nothing to lose. It is a free and healthy activity. Start your walking routine at 20 minutes twice a week and build up to 40 minutes three times a week. Don’t forget to stretch before and after. If you can’t walk outdoors, there are several indoor walking programs that will work too. Get moving to reduce your pain today.
Always consult your Chiropractor or primary care Physician prior to beginning any new exercise routine.
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