One Of The Best Exercises For Chronic Low Back Pain
Low back pain, especially chronic low back pain has become so prevalent and is by far the most common complaint I get in my office. In fact, in 2020, the World Health Organization found that “low back pain (LBP) affected 619 million people globally and it is estimated that the number of cases will increase to 843 million cases by 2050.” They also found that low back pain is the most common cause of disability worldwide. Now, chiropractors like me or physical therapists can help you with that low back pain but let’s talk about how you can help yourself.
I’m a big proponent of educating patients so they can help themselves and not have to rely on me long-term. I like to tell patients that they’re Batman and I’m Alfred. Meaning, you’re the hero of your own story. You’re doing all the work to help get out of pain while I’m here for assistance to give you the tools and whatever else you might need along the way.
So what’s my favorite exercise/tool to help yourself if you’re dealing with low back pain? Walking. Walking is one of my favorite exercises to prescribe to patients with chronic low back pain.
Why? When it comes to chronic pain, motion is lotion. The more that patient moves usually the better they feel. Therefore, we want to add as much motion throughout the day as possible. What better way to do that than by walking?
Walking is a relatively easy thing that almost everyone can do. It puts very little stress on the low back and at the same time can elevate our heart rate slightly and get our blood flowing and lungs working. Walking can also be a great way to take your mind off the pain for a while. With chronic pain, it’s easy to constantly think about it, and if you’re seeing a rehab professional, it becomes even more of a focus. I like to have patients take their minds off the pain by doing something they enjoy. Walking can be a great way to do this. You can put your headphones in and listen to your favorite podcast, book, or music and tune out the rest of the world for a while.
Another great part about walking is that almost everyone has access to it. You don’t need fancy machines, equipment, or a gym. Walking is also free! (unless you go to a gym to do it) The majority of us can just step out our door and do it right now. And if you can’t, there’s always easy access to a treadmill at a local gym.
Those of you who know me know that I’m heavily research-driven. So let’s look at the research behind this. “The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials” found that, “walking intervention in patients with chronic LBP was as effective as other non-pharmacological interventions on pain and disability reduction in both short- and intermediate-term follow-ups.”
So what’s the take-home message? If you’re dealing with chronic low back pain, get up and go for a walk! It’s something easy and free to do right now to help yourself. Remember, motion is lotion!
If you, or anyone you know, is dealing with chronic low back pain and would like some help, send me a message via any of my contact methods listed below. I’d love to talk about how I can help get you out of pain and back to doing the things you love.
Talk soon,
Andrew
Email: resiliencechiro@gmail.com
Phone: (704) 659-4249
Instagram: @resiliencechiro
