Tag Archives: walking

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!

How to Walk in a Winter Wonderland

How-to Walk in a Winter Wonderland

Winter has finally arrived in Nebraska, making its debut at Christmas this year! And while it’s the most wonderful time of the year, it can also be the most dangerous. If you have to be out and about in inclement weather, take heed of some of these safety precautions to help you reduce your risk of falling this winter.

 

Reduce Your Fall Risk

One of the biggest ways you can reduce your winter fall risk is by taking your time. Slow down and give yourself plenty of time to get where you need to be. This is especially true for those of you that rush to your car or into the house, those things are still going to be there if you take an extra couple minutes to ensure your safety. If you just can’t slow down, maybe you should invest in ice traction devices that slip right onto your shoes. Actually, a lot of workplaces require their employees to wear such footwear while walking to and from work in order to prevent nasty slips and falls and inevitably, liability. But, because they do so, they generally provide you with the ice traction slip ons. If you work for one of these employers take advantage of it! If not, you can buy some here.

 

Another way to minimize fall risk this winter is by using sand, salt or other ice melting aids. Take a look at this ice-melt comparison chart that tells you the effective temperature, how much it costs, what it’s best for, the benefits and precautions. Make sure you keep these materials close to your house, you don’t want to have to trek a half mile just to retrieve them (and risk falling while doing so). Also, if you can, salt before the snow and ice.

 

Have you ever stopped to think about how you walk? Sounds silly, we know, but a major player in reducing your fall risk is how you’re walking. You should take smaller strides, shorter steps, and try not to carry too much weight when walking on icy surfaces; having both hands free can really help with your balance. Take a look at this infographic on the proper way to walk on ice.

How to Walk on ice

And finally, wear proper footwear! It’s as simple as that. Like we mentioned above, ice traction slip ons are great. Ladies, heels might not be appropriate in certain conditions.

 

What to do if You Fall

Let’s face it, accidents happen. Keep your cell phone handy in situations wherein you might find yourself seriously injured so you can call for help. If you do fall and your hands are free, use them to protect your head. Wrist and hand injuries are painful, but it beats a head injury.


If you find yourself in situation where you have injured your back or spine, always, the hope is that conservative treatments will be effective and the healing process will be quick and your quality of life will return soon. However, when surgery is indicated, Nebraska Spine Hospital is here to provide you the very best in spine surgery.