2023-09-16 15:40:00
Back pain is the evil of the century. Whether in front of your computer at work, or watching television in the evening, back pain is mainly due to the fact that we spend too much time sitting. And the figures confirm the extent of the damage: eight out of ten Belgians say they suffer from their back.
Very disabling, back pain should not prevent the practice of physical activity. Although pain can slow down our sporting ambitions, it is actually the lack of exercise that increases the risk of lower back pain. To avoid falling into this vicious circle, the British newspaper The Independent gives us valuable advice so that practicing a sport is no longer a chore. Here are seven tips for walking without hurting yourself.
1 – Walk with sticks
Back pain causes your body to tense up to protect itself from what it considers a risky activity. By using Nordic hiking poles, the tension in the back will disappear. “They can be used as a simple and effective rehabilitation and management tool for people suffering from lower back pain, as the technique can allow an individual to work towards more natural and fluid movement,” explains Heather Watson, physiotherapist.
2 – Swing your arms
It is a natural element and yet terribly important for avoiding back pain. If you are walking without poles, it is important to concentrate on your arms, swinging them in time with your steps. This promotes better body rotation and reduces tension in the spinal muscles, which can be a contributing factor to back pain.
3 – Get out into nature
Several scientific research shows the close relationship between physical health – and more particularly back pain – and mental health. Taking a long walk in the forest on Sunday afternoon will be an excellent remedy to clear your mind, clear your mind, and why not, improve the condition of your back.
4 – Start with flat surfaces
If you don’t yet have good walking technique, it’s best to avoid steep or long slopes at first, advises Heather Watson, physiotherapist. “They can worsen pain if muscle power is insufficient for effective propulsion.”
5 – Find your ideal duration
There is no point in forcing yourself, or forcing yourself to walk for two hours if your back hurts. Experts in the field recommend finding a duration and intensity that is appropriate for you, and which you can gradually increase thereafter. “Start with something you know is achievable. If you have a positive experience, you are more likely to feel motivated to do it again,” advises Jayne Ward, a specialist physiotherapist, to The Independent.
6 – Take care of your position
When you walk, keep your gaze level with the horizon, as this will open your chest and help you breathe easier. Proper breathing relieves the tension you carry in your spine. This will also allow your hips to be in a better position, giving you a more powerful stride.
7 – Take long strides
Australian research found that as stride length was increased, pain was reduced in walkers who suffered from back pain. However, you should not force yourself to lengthen your strides. For example, you can increase the pace of your walking, by having a more sustained step cadence, which will increase the length of your strides more naturally.
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