The weather in Cleveland is starting to turn, and Spring is coming. This means that it’s
going to be prime weather for getting outside and enjoying the beautiful weather! A great
form of exercise that also includes enjoying the weather is walking. It’s easy on your knees,
unlike running, burns calories, allows you to enjoy the fresh air (which is great for your
mental health), and is good for your heart!
Sometimes walking can end up being painful, though, and can cause back pain. Following
these Wise Walking tips can help you so that you can enjoy all the benefits of walking
without the downsides.
1. Buy the Right Shoes – Some shoes are better for back pain than others! Finding the
right shoes can help make sure that your back isn’t taking too much impact from
walking. You can check out some ratings online (make sure you read buyers’
guides), and make sure you ask your chiropractor for suggestions about what would
be best for you!
2. Get Some Good Inserts – Similar to the walking shoes, if your arch isn’t properly
supported or if you are taking too much impact for your spine, you can cause
yourself back pain. The most important thing is to make sure they’re the right
inserts for you. A chiropractor can guide you in the right direction, and custom
orthotics may even be a good option for you!
3. Practice Good Technique – When walking, keep “heel to toe” in mind. Make sure
you’re not stomping or walking toe to heel when you’re propelling yourself forward.
Heel to toe will help your spine take less impact and will also help you avoid shin
splints! Keep your back straight by keeping your stomach tight and head up and
looking forward. Swing your arms naturally, and make sure your neck and
shoulders are relaxed!
4. Stretch – Find some good back, hip flexor, and leg stretches to do after you’ve
warmed up a bit (typically a 5-minute walk, and then you can stretch!), and then
keep walking. Stretching at the end of the walk is crucial too! This will open up and
loosen everything!
5. Stick to Your Stride – Everyone has a different stride, so don’t try to force yourself to
walk with a longer or shorter stride. This can pull muscles and cause strain!
Instead, if you want a quicker walk, just take more frequent steps!
Walking has a ton of health benefits and is a great way to get some exercise! It’s also a
great way to get out there and soak up some Vitamin D, which is good for your mental and
physical health! Making sure you walk correctly can save you a sore back and can allow
you to enjoy the benefits!
For questions about custom orthotics or for additional help easing your sore back, give us a
call at Duncan Chiropractic!