Walking with Lower Back Pain: Expert Tips for Relief

Walking is not just an activity; it's a necessity for maintaining our health, especially for those dealing with lower back pain. Dr. Ryan Peebles, a seasoned physical therapist with a personal history of chronic lower back pain, shares his insights and strategies to make walking a beneficial exercise for people with different types of lower back issues, including disc problems, SI joint pain, and stenosis. With over two decades dedicated to understanding and addressing the root causes of chronic lower back pain, Dr. Peebles's advice is not just professional but also deeply personal. In this article, we will explore his tips for walking with lower back pain, tailored to various conditions, and unveil his strategy for making walking an integral part of life again.

Disc Problems: Degenerative, Herniated, and Bulging Discs

For those with disc problems, walking is not just recommended; it's essential. The primary reason is that discs receive nutrients through movement rather than blood flow. Walking ensures these discs get the necessary nutrients to remain healthy. However, Dr. Peebles acknowledges that walking can be challenging during flare-ups. His advice? Utilize the floor for support and alignment, engage in exercises like bridges to open up the hip flexors before walking, and gradually increase your walking duration to build tolerance.

SI Joint Pain

Walking might initially seem to exacerbate SI joint pain, but Dr. Peebles encourages pushing through the initial discomfort. Usually, after the first few minutes, as the muscles warm up and become more elastic, the pain tends to decrease significantly. This improvement comes from the act of walking itself, which stretches and lengthens the muscles, potentially alleviating the pain. If the pain persists, it may indicate a significant imbalance requiring manual therapy or other interventions.

Stenosis

Stenosis is a condition that merits its advice regarding walking. Dr. Peebles points out the importance of walking every day, arguing that it's ingrained in our human design. He emphasizes that our bodies evolved to move, not to sit, and that walking is a fundamental expression of this evolutionary heritage.

Dr. Peebles's Strategy for Walking

Beyond addressing specific conditions, Dr. Peebles advocates for making walking a non-negotiable part of daily life. He suggests that walking should not be seen as optional but as essential, regardless of the weather or other potential barriers. His approach is about integrating walking into everyday activities, like going to the store, to ensure it becomes a seamless part of one's lifestyle.

Conclusion

Dr. Peebles's message is clear: walking is crucial for managing lower back pain and for overall health. His advice offers a roadmap for individuals with various back conditions to incorporate walking into their lives safely and effectively. Remember, the key is to start small, listen to your body, and gradually increase your walking time. With patience and persistence, walking can become a joyful and pain-free activity, contributing to a healthier back and a happier life.

For more detailed advice and strategies from Dr. Ryan Peebles, including his insights on muscle imbalances and the importance of core strength, watch the full discussion on YouTube: Watch Video.