Walking Back to Health
by Bill Morrison






These are just some of the benefits of regular walking and apart from the cost of a
good pair of shoes – it’s free!

If you suffer from low back problems you should consider including walking as part of
your regular daily exercise routine. If your neighbourhood is one where you don’t feel
comfortable walking then think about joining a gym and get on the treadmill with your
IPOD or MP3 player.

A recent study by UCLA researchers found that a group of low back pain patients who
did 3 hours brisk walking per week had considerably less pain and distress than a
group who were given specific low back exercises.

Before you grab your walking shoes and rush outside there are a few points to
consider if you want to reap the maximum benefit from your walking.

The first is stretching. Always do a few gentle stretches before and after your walk –
find out from your healthcare practitioner what stretches are the most suitable for
yourself.

The muscles should always be warm before stretching, and the stretch should always
be gentle. Current research indicates that the stretch should be held for at least 30
seconds to be fully effective. Always ensure that your breathing is relaxed and
rhythmic – holding your breath will make any stretch ineffective. It is also important to
stretch on both sides to maintain symmetry. As a general rule do warm up stretching
exercises starting at the top of your body and work downward.

Here are some examples of suitable stretches for walking. Please note that
these are for illustrative purposes only. You should consult a dedicated book or
worksheet before doing these stretches.







Secondly is posture. There is no point in walking if your posture is all wrong. Before
you set out try this simple check. Stand with your back against a closed door. Try to
align your shoulders against the door. Now try touching the door with the back of
your head, your buttocks and your heels at the same time. If you can manage this
then your body is in the correct alignment.

Try taking your first few steps with your head held high, looking straight ahead. Keep
those tummy muscles pulled in. Try to avoid leaning forward when you walk. Don’t
worry if you find walking like this a bit strange at first concentrate initially on holding
your head high looking straight ahead after a few days you will find your are starting
to walk more upright

Thirdly and equally important is footwear. If you suffer from lower back problems
consider investing in a good pair of walking shoes or boots. You should wear
comfortable, low-heeled shoes that provide good arch support. The best shoe for one
person may not necessarily be the most suitable for another. It may even pay
dividends to visit a podiatrist to see if it would be to your advantage to have heel
inserts.

If you are new to walking start off gently, do not overdo it for the first few sessions.
Gradually build up to walking at least 30 minutes each day – this is believed to be
sufficient to decrease your risk of heart disease. If you can build it up to an hour per
day it is believed you will decrease your risk of breast cancer and type two diabetes.

The information in this article should not be used to diagnose, treat, or prevent any
disease. You should always consult with your health care professional as to the
suitabilty of walking or any exercises described in this article and especially for health
matters that may require diagnosis or medical attention.


About The Author

Bill Morrison has his own website where he describes
his own personal experiences coping with lower back pain and sciatica. He also
includes personal recommendations for people who suffer from sciatica or lower back
pain including what books to buy, TENs machines, and what web sites to check out.
Few people would think of
walking as cure for many of the
ailments we all accept as part of
our modern lifestyle but it is now
recognised as one of the best
exercises you can do at any age.


Copyright © EveryNutrient.com
These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only.  Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise
program.
Mission Statement       Article Submissions       Contact Us       Advertise        Privacy Policy       Terms and Conditions       Links
The World's
Healthiest
Food, Rich in Beta
Carotene and
Phytonutrients


What Kinds of
Internal Body
Cleansing Are
There?


Correct Your Acid
Alkaline Balance
By The Water You
Drink


Behold The
Benefits of Omega
3 Fatty Acids For
Your Overall Well-
Being


Colon Cleansing
With Bentonite Clay


Probiotics - A
Solution for
Bloating, Gas, IBS,
Skin Infections,
Tooth Decay,
Diarrhea and More


Is Vitamin D3
Deficiency a
National Health
Crisis?


Elderberry Can
Boost The
Immune System In
The Winter


Walking: Safest,
Simplest, Best
Form of Exercise


Detoxing The
Liver - Does
Lemon Juice
Detox the Liver?


Wheatgrass
Juicers-
The Benefits of
Wheatgrass Juice


The Danger of
Eating Too Much
Protein


The Health Secrets
of Berries


The Benefits of
Maintaining Your
Body's Healthy pH
Level


“Feed” Your Skin
Antioxidants For A
Glowing
Complexion


The Sneak Attack
of Trans-Fats


The Many Health
Benefits of
Coconut Oil


Untold Nutritional
Secrets


Importance of
Nutrition For
Children
& Parents


Power Nutrition
Basics


Good Nutrition: The
Overlooked Vitamin
You Need To Know
About


Post Workout
Nutrition: Secrets
To A Hard, Lean
Body


Cheap and Healthy
Nutrition Plans


Top Nutritional
Tips To
Support Healthy
Hair Growth


Nutrition And
Mental Function


The Top 11 Signs
That Suggest
Omega 3 Fatty Acid
Deficiency


Five Reasons Why
You Should Drink
More Water
Everyday
___________________
Marketplace (Organic/Eco-Friendly)
OCA
Organic
Consumers
Association
GreenPeople
.org
MountainRoseHerbs.com
More Articles
Home

Articles

Nutrients

Fruits

Vegetables

Beans

Nuts

Seeds

Sprouts

Grains

Teas

Herbs & Spices

Recipes

Resources
Nutiva Organic,
Extra-Virgin Coconut Oil
Coconut Oil Reviews
,
Custom Search
Coconut Oil Research
Gluten-Free Recipes
Living-Foods.com
Raw-Vegan Recipes
EveryNutrient
.com