It’s been a refreshing change this week I’ve been back in the clinic for a couple of days, and it was brilliant to catch up with the team and some of you face-to-face. Being around people (and not just nappies and noise at home) has its perks!
Also, I’ve been quietly working away on something behind the scenes, and I’m just about to send off the first draft of my new book “The Secret Cure to Knee Pain.” It’s a project close to my heart and has taken months of research, writing, and refining. I can’t wait to share it with you soon stay tuned!
Let’s talk walking and your back.
This week, I came across a really interesting article in The Economic Times (read it here). It highlights a new Australian study that’s found a simple walking programme can reduce the risk of recurrent lower back pain. Simple right, we all know we should keep moving and this helps out bodies, but can it be as simple as going out for a walk?
According to the research, people who walked regularly had fewer episodes of pain and longer periods between flare-ups, compared to those who didn’t. In fact, walking was just as effective as exercise classes and structured rehab without the need for special equipment or gym memberships.
Pretty big news, considering how many of us sit for most of the day and only move when absolutely necessary.
So, what’s the catch?
Like anything that works, it only works if you do it.
The study showed that consistent, progressive walking made a difference, not a one-off walk, it had to be over a long period of time.
The research suggests that it must be 100+ minutes of walking per day which to me seems a lot and unsustainable to do at least 5 times per week.
But if you factor a 30-minute walk into your commute to and from work, that only leaves 40 minutes for the rest of the day. If you took a couple of meetings on a walk you would be there. 100+ minutes reduces your chance of having back pain by 24%, the question for me is that I know some of you are thinking “I cannot walk 100+ minutes per day, but I could do 30 minutes, will I still get the same benefit?
Stay tuned, I will find out.
Why is walking so powerful for your spine?
Here’s what’s happening inside your body:
- Spinal discs (those jam doughnut like cushions between your vertebrae) don’t have a direct blood supply. They rely on movement to get nutrients in and waste out.
- Walking acts like a pump, hydrating the discs and reducing stiffness.
- It also helps activate the core and glute muscles, which support your spine naturally.
- And psychologically, walking can help reduce stress which we now know can amplify pain if left unchecked.
When you get consistent movement in your body this helps your discs stay healthy and prevents long term issues, especially if you are sitting for long periods of time.
So, it’s not just “nice” to walk. It’s essential if you want a healthy, pain-free spine long term.
But what if walking hurts your back?
We hear this a lot in the clinic. And I understand exactly where you are’The GP is telling you that you need to move but you are in so much pain you cannot. There are times where you need to push through and work with the pain to get the vertebra moving, however sometimes you need to listen to your body. If you have shooting pain in your leg that is made worse by walking or any loss of control of your bowel or bladder when walking then do not walk (if it is the latter then I always advise getting checked by a medical professional).
Someone tries to do the “right thing” they go for a walk, maybe push through some pain and then the back flares up. That’s usually a sign that there’s something deeper going on, like:
- A disc bulge
- A pinched nerve
- Or a joint restriction in the pelvis or spine
The walking isn’t the problem it’s the underlying imbalance that needs fixing first. Once that’s corrected (and we use things like spinal decompression, METs, shockwave, and rehab for that), walking becomes part of the long-term solution.
What I recommend
If you’re currently pain-free, now is the perfect time to start a walking habit. 20£30 minutes a day can go a long way in keeping your spine mobile and strong.
If you’re already in pain, or walking causes discomfort, don’t push through. Come in, let us assess what’s going on, and we’ll get you to a place where walking feels good and not scary.ding up.
If you are wanting to chat more about the information above then why not book a call with me and we can go into more detail? Click here to book or if you want to get an assessment then Book a consultation with a Chiropractor here
If you do know someone who wants more advice, please send them our details. You can send them this assessment as well to diagnose their back pain. It is a great tool to understand where your back pain is coming from, it is free and takes 60 seconds. Click here for assessment
