Is it good to walk for lumbago?

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Is it good to walk for low back pain? Surely on some occasion you have felt that twinge in the lower back area. It is low back pain or low back pain , a pain that any of us can suffer at any time. Subjecting the back to bad postures, to an excessive load of weight, to being overweight or to daily overexertion can cause this pain.

Is it good to walk for lumbago

Although many people do not give importance to this type of pain, you should know that it can become chronic. Therefore, performing exercises for low back pain is essential to prevent the pain from lasting over time. Although massages and stretching are effective against attacks of lumbago, they are not the only remedies that will help you combat back pain.

An example of exercise is walking, but is walking good for low back pain? In the face of low back pain, it is better to avoid a sedentary lifestyle, move around and strengthen your muscles, something that you can easily do by walking. That is to say: yes, it is good to walk if your back hurts or you are experiencing lower back pain. Although it is true that in the acute phase it will be more difficult for you, avoid bed rest for more than 3 days, since it can be counterproductive.

How to walk with low back pain

Now that we know that it is good to walk with lower back pain, we must learn how to do it in the most appropriate way. And it is that the posture for the walk is very important: you must tighten the abdomen slightly to protect the lower back and throw the shoulders back, so that the back is naturally straight , leaving the weight well distributed.

For the walk to be effective and combat low back pain, bet on long walks , at a good pace and with good equipment. Sports, comfortable and light clothing will allow you to walk much better and maintain a correct body posture while doing this activity. It is also recommended to wear comfortable shoes to be able to walk properly.

Tips to cure low back pain

As you know, not exercising to strengthen the muscles can aggravate low back pain. For this reason, and unless there is a pathology behind the back pain, episodes of low back pain can be avoided by avoiding a sedentary lifestyle, adapting correct postures and strengthening the muscles.

Taking care of our back, carrying out good habits, will help to cure low back pain effectively. If you want to keep your back free from pain, take note of the following tips to cure low back pain:

Adopt a correct posture

Whether you are sitting or standing, it is very important to adopt a correct body posture. Failure to do so can cause lower back pain. Avoid overloading the lower back area, since it is not prepared to support excess weight. To do this, try to sit with your back against the backrest and not on the edge of the chair. You can also use a cushion to fill in the gap of the lumbar curve.

If you have to stand for a long time, change the position of your feet often to spread the load and weight. You can place one of the feet on a footrest or alternate its support.

Avoid sedentary lifestyle

As we have pointed out before, one of the best remedies to combat low back pain is to get moving. Leading a sedentary life, the muscles that surround the lumbar will tend to weaken and will be more prone to injury. Physical activity will always be indicated to reduce low back pain, make the muscles stronger and protect the lower back.

If your back hurts, it's good to walk as well as do other exercises, including yoga, pilates, tai-chi, or swimming . Move at least 3 days a week and your back will thank you.

Avoid excess weight

Loading weight is a way to punish the lower back. If you have to, avoid creating tension in this area. To do this, spread your legs, lower your body by bending your knees and gradually rise with the object you must carry close to your body. This process should be the same for placing the object on the ground.

When we carry weight, it is important to distribute the load and avoid lifting weights above the shoulders to keep the lower back in good health.

Avoid rest

If you are suffering from low back pain, we do not recommend resting in bed or, at least, not prolonging inactivity for more than 3 days. As soon as you pass the acute phase of the pain, the ideal is to start moving as soon as possible, doing light aerobic exercises and avoiding those that can affect the lower back, such as trunk extension.

If you just want to ease the pain, try lying on your back with your knees bent and you'll feel the stinging subside.

Apply hot and cold

In the face of lumbago attacks, it is advisable to apply cold through ice packs in the lower back area. Then, for the next 2 or 3 days, it is more advisable to apply heat to relieve low back pain until the pain subsides completely. The use of electric mats, hot water bottles or infrared lamps can be used to provide heat for low back pain, although not more than 20 minutes.

Get massages and physical therapy

Another method to cure low back pain and help relieve pain is to massage the lower back area. As you know, low back pain can occur as a result of tense and contracted muscles, so it is important to act in the area to relieve them.

To treat low back pain during the massage, you can apply an arnica ointment, a plant that helps reduce pain and swelling. Likewise, we encourage you to go to a professional physiotherapist who, through his techniques (electrotherapy, massage therapy), will manage not only to improve the pain but also to redirect and correct the bad habits that can trigger low back pain.

Reduce stress and anxiety

Stress and anxiety symptoms increase the tension in the lower back, causing the back muscles to contract more intensely, which causes more back pain. Try to relax and avoid all those situations that can increase stress.

Stay in good weight

Being overweight is not a good ally of the lower back, so it is necessary to avoid overloading the vertebral structure to reduce back pain. In this sense, we recommend not only following a healthy and balanced diet, low in calories, but also exercising and redirecting bad habits , for example, quitting smoking. It is the best way to prevent lumbago .

Pay attention to the bed mattress

Mattresses have been shown to have a direct impact on our quality of sleep. Sometimes, the structure of the mattress can be degenerated, something that affects our back night after night.

Look for mattresses with a firm consistency , not stony, that provide good support. This will reduce your back pain. On the other hand, to sleep with lumbago , it is recommended to choose to sleep on your back with a pillow or cushion under your knees or on your side with the cushion between your legs.

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