Tag Archives: regular exercise

Walking For Exercise And Spine Health

With the weather warming up, we know you’re itching to take a walk around the block and soak up some sunshine. Walking is a great form of low impact aerobic exercise for people of all fitness levels. It provides all of the benefits other forms of aerobic activity provide without the added stress on your joints. We recommend walking for exercise to our patients with ongoing or recurring back pain, or for those recovering from surgery.

Benefits Of Walking For Exercise

Walking for exercise has a myriad of health benefits. First, it helps to strengthen both your muscles and bones. When the muscles in your feet, legs, hips, and torso become stronger, they increase your spine’s stability and condition the muscles to hold your body upright. The stronger these muscles are, the less susceptible you are to back pain and spinal injuries.

Second, walking also provides nourishment for your spinal structures. Because it’s an aerobic activity, it improves your body’s circulation. Improved circulation helps pump nutrients into your spine’s soft tissues and drain toxins.

Third, walking for exercise can help improve your flexibility and posture. When combined, walking and stretching allow your joints to have a greater range of motion.

Finally, walking reduces bone density loss, which helps to prevent osteoporosis and lessens pain caused by osteoarthritis.Walking can help prevent osteoporosis by reducing bone density loss. Click To Tweet

Good Posture Is Key

However, like every other aspect of daily life, posture is the key to a healthy spine. Your feet help to keep your body balanced and aligned and any imbalance in your feet can cause weight to be distributed improperly.

This imbalance can affect your gait while walking, leading to muscle and back pain. While the imbalance may seem minimal, over time the unnecessary wear and tear can add up to serious damage to your spine.

A proper pair of walking shoes can prevent an imbalance from occurring. To find the correct pair, we recommend you visit a shoe store that can match shoes based on your natural gait.

 
And, as always, be sure to consult your healthcare provider before beginning a new exercise regime. While walking for exercise is beneficial for most, it may not be a suitable exercise for all. Happy walking!

Healthy Weight, Healthier Spine

Did you know that on average, an obese person in the US spends $1,429 more annually on medical bills? This may be in part due to the fact that obesity puts you at a much higher risk for heart disease, stroke, and Type 2 diabetes, among other things.

Being overweight or obese also increases your risk of developing back pain, joint pain, and muscle strains. Your risk of developing low back pain is heightened even more if you carry extra weight around your midsection as that weight pulls your pelvis forward, straining your low back. Sounds painful, doesn’t it?

Carrying around extra weight can also put unwanted pressure on other spinal structures, like your discs. Overweight and obese people are more likely to experience sciatica or low back pain due to a herniated disc or pinched nerve.

The complications of weighing in above a healthy weight are pretty bleak, but there’s a glimmer of hope on the horizon. A lot of the conditions listed above can be mitigated by weight loss. In fact, losing weight can even help prevent some of these conditions altogether.

For example, losing weight drastically lowers your risk of developing osteoarthritis. This is because the added weight strains your joints more, leaving you more susceptible to developing osteoarthritis. Once the weight is lost, the stress on your joints is relieved.

The two main components of weight loss are diet and exercise. It’s important to aim for good nutrition and a balanced diet. Each person’s dietary needs vary, so it may be a good idea to consult a nutritionist when you first begin watching what you eat.

As for exercise, if you’re already suffering from back pain, it may be hard to motivate yourself to exercise regularly. What you probably don’t know is that exercise actually stimulates healing in the spine.

Physical exercise causes the discs in your spine to swell with water and then squeeze it out, exchanging nutrients between the discs and the rest of your spine. When you don’t exercise regularly, your spinal discs are deprived of the nutrients they need to function properly.

In addition to maintaining a healthy spine, regular exercise also boosts your mood, helps you sleep better at night, and helps ward off those dangerous health conditions we mentioned above, to only name a few of the benefits.

 
Of course, before you implement a new exercise program, it’s important to consult your physician. As always, feel free to reach out to us with any spine-specific questions you may have.