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Walking Is The Best Exercise For Low Back Pain
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Walking is the Best Exercise for Low Back Pain

Did you know that walking is the best exercise for back pain? With the multitude of exercises designed to help heal the back, it is good to remember that simply walking is the most effective.

This is for 2 main reasons: 1. walking automatically places the spine in an upright posture. This is considered a safe position for virtually any back injury, and is often referred to as a “resting” exercise for the back because the spine should actually be (mostly) “along for the ride” when you are out for a walk. And, 2. Walking provides a steady flow of healthy fresh blood to your back muscles, so you are feeding (as well flushing out), your back injury while you are walking.

To be more specific, it is good to know that the primary walking muscles (illiopsoaz) are directly connected to all 5 of your low back (lumbar) vertebra. The illiopsoaz is a combination of 2 muscles that are considered the physical “motor” of the body (for walking, running, etc.). The 2 parts of this include the illiacus which attaches deep in the hip and it joins with the psoaz to connect to the back at the front of your 5 lumbar vertebra. They both pull from the top of the leg (femur) and (like pulleys) pull the leg forward when we walk.

To repeat, this powerful muscle actually attaches from the leg to the front of ALL of your low back bones. This incredible fact rarely gets mentioned. So when you walk, you are actually gently pumping this muscle which in turn is pumping your low back area. This provides essential nutrition as well as equally essential “flushing out” for this area. This is a wonderful and simple design…and it will help keep your back healthy as long as you use it. This means get out and walk.

The ideal (minimum) amount of time for walking is 15 minutes. This is because the body will receive enough nutrition, and exchange enough old blood for new blood, to become a bit fatigued. Then the body will send what are called “endo-morphines” (self-made pain killers), in response to the mild discomfort created by 15 minutes of walking. This process will result in a pleasurable feeling post your perambulation. Now at this point if you are recovering from a low back injury you should consider placing ice on your injury to help it cool down, which is another way of saying help your back to be “less inflamed”. (As a side note, always remember ice is nature’s #1 anti-inflammatory, and it is free, which are 2 good points in its favor.)

In closing, remember the following 3 things:

1. Walking is the best exercise for your back pain.

2. This is because the walking muscles are actually attached directly to the front of your 5 low back vertebra.

3. 15 minutes is the minimum ideal amount of time to walk.

And always remember that enjoying the journey, or walk, is as important as the destination.


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