We all have heard that walking can be an excellent form of aerobic exercise and can help you to lose weight and lower your cholesterol. But walking can also be an effective treatment for low back pain and help maintain back health.

Whether you suffer from chronic low back pain or discomfort from overexertion, walking can help. While many patients might think bed rest would offer the best solution for low back pain, physicians often advise patients with low back pain to begin walking at short intervals.

Walking promotes movement of the bones in the spine, leading to positive maintenance of the health of the disks and facet joints in the spinal column. Studies have show that this type of movement is critical to musculoskeletal health.

At the same time walking promotes movement of the bones in the spine, the exercise also stimulates reciprocal movements in the arms and legs.

As a result of these movements, positive effects on the muscles, joints and bones of the lumbar area occur. Overall, walking for musculo-skeletal health offers many benefits for people of all ages suffering from low back pain.

The Advantages of Walking:
Walking produces small movements of the vertebrae of the spine and promotes movement in the facet joints between the vertebrae. The small repetitive movements increase synovial fluid production and lubrication in the joints and help to maintain proper movement and alignment of the vertebrae in the spine.

The small movements in the vertebrae "pump" the intervertebral discs. This pumping movement improves the ability of the disk to exchange fluid with the vertebrae above and below the disc and thus promotes the overall health of the disk.

Walking produces alternating isometric contractions of the erector spinae group of muscles on either side of the spine. To locate this group, place your hand on your lower back as you walk.

These contractions improve the strength and coordination of the muscles so that they are better able to protect the spine. Cardiovascular fitness is another important benefit for walking. While walking, the heart rate and stroke volume of the heart increase.

In addition to increased blood circulation, there is increased circulation in the cerebrospinal fluid (spinal cord) and improved lymphatic drainage. These advantages are particularly beneficial to speed the healing of injured tissues in the lumbar area.

The movements that occur while walking stimulate the mechanoreceptors in the joints of the spine. These receptors sense movements and position inside a particular joint. As these receptors are stimulated, they often override the pain receptors of the body, consequently reducing the amount of pain felt by the body.

Physical therapists have often observed that the most beneficial effect of a walking program is that it allows the sufferer to take charge of his/her condition and control the pain.

The empowerment of the individual is often the most rewarding aspect of the walking regimen.

While they often show patients specific exercises to help strengthen the back or increase flexibility, walking is something everyone knows how to do and it requires no equipment or assistance to perform.

To prevent injuries, always consult your family physician before starting an exercise program. When starting a walking program, patients are also advised to keep a comfortable pace and avoid overexertion.

And, for an extensive line of foot care products to help you make your walking exercises safer and more comfortable, we urge you to check out the foot care at www.seniorssuperstores.com department for a wide variety of foot pads, supports and inserts. (Courtesy of David Vaughn at Vaughn, Buchanan Shelley and Associates, Physical Therapists, in Greenville, South Carolina, phone 864-234-5842.Reprinted with permission from Seniors SuperStores.com, www.seniorssuperstores.com )

Jacqui





	Walk to Better Back Health We all have heard that walking can be an excellent form of aerobic exercise and can help you to lose weight and lower your cholesterol. But walking can also be an effective treatment for low back pain and help maintain back health. Whether you suffer from chronic low back pain or discomfort from overexertion, walking can help. While many patients might think bed rest would offer the best solution for low back pain, physicians often advise patients with low back pain to begin walking at short intervals. Walking promotes movement of the bones in the spine, leading to positive maintenance of the health of the disks and facet joints in the spinal column. Studies have show that this type of movement is critical to musculoskeletal health. At the same time walking promotes movement of the bones in the spine, the exercise also stimulates reciprocal movements in the arms and legs. As a result of these movements, positive effects on the muscles, joints and bones of the lumbar area occur. Overall, walking for musculo-skeletal health offers many benefits for people of all ages suffering from low back pain. The Advantages of Walking: Walking produces small movements of the vertebrae of the spine and promotes movement in the facet joints between the vertebrae. The small repetitive movements increase synovial fluid production and lubrication in the joints and help to maintain proper movement and alignment of the vertebrae in the spine. The small movements in the vertebrae "pump" the intervertebral discs. This pumping movement improves the ability of the disk to exchange fluid with the vertebrae above and below the disc and thus promotes the overall health of the disk. Walking produces alternating isometric contractions of the erector spinae group of muscles on either side of the spine. To locate this group, place your hand on your lower back as you walk. These contractions improve the strength and coordination of the muscles so that they are better able to protect the spine. Cardiovascular fitness is another important benefit for walking. While walking, the heart rate and stroke volume of the heart increase. In addition to increased blood circulation, there is increased circulation in the cerebrospinal fluid (spinal cord) and improved lymphatic drainage. These advantages are particularly beneficial to speed the healing of injured tissues in the lumbar area. The movements that occur while walking stimulate the mechanoreceptors in the joints of the spine. These receptors sense movements and position inside a particular joint. As these receptors are stimulated, they often override the pain receptors of the body, consequently reducing the amount of pain felt by the body. Physical therapists have often observed that the most beneficial effect of a walking program is that it allows the sufferer to take charge of his/her condition and control the pain. The empowerment of the individual is often the most rewarding aspect of the walking regimen. While they often show patients specific exercises to help strengthen the back or increase flexibility, walking is something everyone knows how to do and it requires no equipment or assistance to perform. To prevent injuries, always consult your family physician before starting an exercise program. When starting a walking program, patients are also advised to keep a comfortable pace and avoid overexertion. And, for an extensive line of foot care products to help you make your walking exercises safer and more comfortable, we urge you to check out the foot care at www.seniorssuperstores.com department for a wide variety of foot pads, supports and inserts. (Courtesy of David Vaughn at Vaughn, Buchanan Shelley and Associates, Physical Therapists, in Greenville, South Carolina, phone 864-234-5842.Reprinted with permission from Seniors SuperStores.com, www.seniorssuperstores.com ) Jacqui Copyright 2001 Brandwynne Corporation. All rights reserved. Thank you for your trust.

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