Wise Walking Tips To Combat Back Pain





(by Peter Buijs, May 26, 2022)



Did you know that back pain is the second most common reason why people see doctors? I don’t know about you, but I can honestly say that my back is my worst enemy—especially when it comes to exercising. Back pain can be frustrating and painful, but it doesn't have to be a permanent part of your life.


If you suffer from back pain, then it is safe to say that your body is trying to tell you something according to Dr. Jonathan Ruben Goins, owner of Atlas chiropractic clinic a leading chiropractor Manila who is specialized in posture correction therapy, posture correction treatment, scoliosis chiropractic adjustment and many other chiropractic treatment.


There are times when walking can be extremely uncomfortable. While it's not always easy, it's important to keep walking if you want to prevent back pain.


There are many different causes of back pain, but the most common are related to poor posture and poor walking habits. In this blog we will look at some of the key ways in which you can combat back pain and improve your walking style.


Dr. Jonathan Ruben Goins goal with Atlas Chiropractic Clinic is not only to heal people but also giving them the best possible advice and prevent people from muscle and body pain. Dr. Jonathan Ruben Goins is frequently giving healthcare advice to improve other people lives.





You may have heard that walking is good for your health. But did you know that walking can actually ease chronic back pain?



What Is “Wise Walking”?

Walking is one of the easiest forms of exercise. It doesn’t require expensive equipment or any special skill. Walking is free and there are no risk of injury. However, walking for long periods of time may cause back pain for some people. What should you do? Wise Walking is a strategy that combines walking and stretching exercises to increase the range of motion in your back and improve flexibility. This technique is especially helpful for people with back problems because it increases flexibility in the spine.


Wise Walking is a technique that can help improve your back pain and decrease the risk of injury during walking. This is a simple but effective technique that involves a combination of walking and stretching. To perform this technique, follow these steps:


- Step 1: Start by standing up straight.

- Step 2: Bend forward and stretch as far as possible without causing pain.

- Step 3: Return to your normal posture and repeat the process three times.

- Step 4: Repeat the process two more times.

- Step 5: Walk as fast as you can and alternate between walking forwards and backwards while stretching.



How Does “Wise Walking” Help With Back Pain?

The first thing to do if you have back pain is to figure out whether it is caused by muscle strain, nerve compression or disc damage. Muscle strains usually result in pain when you're carrying something heavy.


When muscles are strained, you can help prevent pain by performing strength training exercises and stretching exercises. This is called "Wise Walking". You should start by standing up straight with your back and spine in a neutral position. Your arms should hang naturally, and your fingers should be relaxed. Walk forward by taking three steps, and then turn around and repeat the process.


Make sure that your shoulders are kept in line with your ears. Each time you take a step forward, place the heel of your foot flat against the floor. Also, if you have a desk job, make sure that your feet aren't flat on the floor for long periods of time. The problem with this is that if you don't allow your feet to bend at the ankle, the muscles in your ankles will become weak and cause more strain on your back.


If you have problems with your back, you may need to strengthen your abdominal muscles. This is especially true for people who sit at a computer for a lot of time. The muscles in your abdomen help keep your back healthy.


To begin strengthening your abdominal muscles, place two hands on either side of your hips, and lean forward so that your chest is in line with your knees. Then, slowly lower your chest towards the floor. Slowly bring your chest up again, and repeat this several times. Do this exercise for about 10 minutes each day for about 3 weeks.


It is important to stretch out the back muscles to help prevent them from becoming tight and causing back pain. One way to do this is to sit down on the floor, and put one leg straight in front of you. Then, slowly bring your leg across your body, until you feel comfortable with the stretch. Now, do the same for your opposite side. Do this stretch about three times daily for five to ten minutes, depending on how often you have pain.



How Do I Get Started With “Wise Walking”?

In addition to walking, Wise Walking incorporates a series of stretching exercises into the routine. Stretching improves blood flow and decreases tightness in the muscles. This makes the process of walking safer and easier. Stretching also increases muscle strength and helps prevent injuries from taking place. To help with a specific issue, I recommend starting with a warm-up and ending with a cool-down.


Warm up by starting slow and gradually increasing speed. Slow, easy stretches include: a big toe push, a side leg lift, a calf raise, and a deep squat. These are simple, easy-to-do stretches that help stretch out tight muscles and prepare you for walking. Then, increase the intensity by performing these: a leg raise, arm circles, wrist circles, and shoulder shrugs.


Stretching should be done after a workout or before bed. If you tend to have muscle soreness, you may need to stretch a little bit more often. Warm-ups and cool-downs should always be done at least once before and after exercising. If you are new to stretching, start off slow and gradually build up your stamina.



How Can I Improve My “Wise Walking” Technique?

It is common knowledge that walking helps to stretch the muscles in our legs and increase circulation, making us healthier and happier. If we walk at a brisk pace, the benefits of this practice become even more evident. Yet, there’s a lot more to walking than just getting outside. The health benefits of walking don’t just apply to your lower body. They also extend to your whole body, helping to keep joints flexible and preventing injuries.


How Can I Improve My Walking Technique to increase the range of motion in your back and improve flexibility? I’m sure you’ve heard the saying that “if you don’t use it, you lose it,” which is very true, especially if it’s muscle memory.


If you don’t use the muscles you should be using, they atrophy. Muscles need to be exercised in order to stay strong, and if the muscles aren’t being used, they begin to waste away and weaken.


The same is true of our bodies. If we aren’t doing any stretching, we lose our flexibility. So, even if you have no intention of becoming an elite athlete (like I don’t), there are a few things you can do to improve your walking technique to increase the range of motion in your back and improve flexibility.


The first thing to do is to keep your core tight. When your core is tight, you can more easily lengthen and strengthen your back. So, stand up tall, keep your shoulders down and relaxed, and breathe slowly, keeping your breath in through your nose and out through your mouth.


Your core is what keeps your back straight and allows your chest to open and expand. As you inhale, try to fill your belly and expand your ribs and chest to create more space between your upper back and your ribs. Exhaling is similar, but try to relax and let your ribs collapse together. Do this several times. Now, walk around, keeping your core tight the entire time.


Walking, stretching and flexibility exercises are some of the most important for maintaining our muscles and improving our ability to move more freely. According to Dr. Jonathan Ruben Goins, “The benefits of regular physical activity include improved bone density, reduced risk of heart disease, and reduced risk of diabetes and stroke.” But, as with many things, we don’t all need to take part in the same activities. A quick Google search will show you hundreds of different types of exercises you can do.



In Conclusion

Back pain is one of the leading causes of disability in the Philippines today. The good news is that walking is an effective method for reducing back pain. A study conducted at the University of Manila showed that walking 30 minutes per day reduced back pain by nearly 40 percent, and 60 minutes per day reduced it by more than 70 percent.


Walking is a great form of exercise that improves the body’s core strength. Not only does it strengthen the muscles that support the back, but it helps build strong bones, increases cardiovascular endurance, improves balance, and reduces stress. If you suffer from back pain, it’s essential to incorporate regular walks into your daily routine.


In case you are injured or you feel physical complications, please do give us a call at +63 (0) 960-811-5931 and visit our chiropractic clinic for a chiropractic treatment or find more information on our website https://atlaschiro.ph/