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My doctor tells me I need to start a "progressive walking program" as part of self-care for my low back pain. I'm new to back pain and exercise for that matter. How do I get started? What do I do?
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It sounds like you have been diagnosed with acute mechanical low back pain. Acute means the symptoms are fairly new (first few days to weeks). Mechanical low back pain tells us that it's not a tumor, infection, a fracture, or inflammation. But rather, some moving (mechanical) part (ligament, muscle, disc, tendon) is involved.
According to new research, your symptoms can be most effectively treated following the published evidence-based Clinical practice guidelines or CPGs for acute low back pain. Those guidelines advise patients to avoid bed rest and to stay active.
Walking is one of the easiest and least expensive treatments for acute low back pain. The rhythmical, repetitive movement seems to help in more ways than one. Walking increases blood circulation, bringing oxygen to soft tissue and mechanical parts needed for restoration. Walking also aids in digestion as it helps enhance peristalsis (contraction of the intestines to move food along).
Exercise of any kind helps regulate insulin production and use of sugars within the body. That's important in the prevention of chronic illnesses such as diabetes, obesity, and high blood pressure, and heart disease.
How to get started? This may depend on you. We will give you an outline of what to do, but you will need to modify it based on your general health, level of back pain, and previous exercise levels. Walking doesn't require any fancy or expensive equipment but a good pair of shoes that are not old and worn out are essential.
Begin walking every day for five minutes. If you can do this the first day without any problems and no increase in pain over the next 24 hours, then the next day increase your walking time by two minutes. Monitor your reaction to the increased time. If there are no problems, continue increasing by one or two minutes until you are up to 10 to 15 minutes of walking at whatever pace is comfortable for you.
From there, you have several options. You can continue increasing your time minute-by-minute until you reach 30 minutes (or more!). Or you can walk 15 minutes and later add a second walking session (on the same day four or more hours later).
Since you will already have walked 15 minutes once that day, begin the second walking activity with two to five minutes. See how that works for you. If there are no new problems over the next 24 to 48 hours, increase your second session by one-minute increments as you are able.
Some people like to continue with more than one walking session per day. Others prefer to meld the two periods of time together so that the two 15-minute walks become one 30-minute walk. Either way is good!
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*Disclaimer:*The information contained herein is compiled from a variety of sources. It may not be complete or timely. It does not cover all diseases, physical conditions, ailments or treatments. The information should NOT be used in place of visit with your healthcare provider, nor should you disregard the advice of your health care provider because of any information you read in this topic. |
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