AY PAIN-FREE!
to managing back pain day-to-day. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time.
Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain.
Here are ways that you can start taking care of your back with each step you take:
1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the proper support that meets your individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. While you can’t wear sneakers all the time, footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have proper support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may aleviate some of your back pain.
E X E R C I S E E S S E N T I A L S
Exercisescopyrightof
SIDE-LYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
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