Sometimes the simple things in life we take for granted. Walking for exercise is one of those things. It is a body movement that we are optimally designed to perform and our primary method of ambulation. Yet it is often overlooked today as an effective form of exercise with the numerous and increasingly popular fad exercise programs.
Walking at a moderate and continuous pace has many benefits. It improves our cardiovascular function, strengthening the heart and is used extensively in cardiac rehab. It also aids in circulation through muscle contractions in the lower legs helping to force blood back to the heart.
A lesser known benefit of walking is the subtle movement that it creates in the spine and the surrounding spinal stabilizing muscles. Walking especially at a moderate, continuous pace when the stride is slightly extended has a rocking effect on the pelvis which in turn has a rocking effect on the lower lumbar spine. This back and forth motion “massages” the spinal discs and keeps it moving. This is important, as the disc itself has a rather poor blood supply and gets most of it nutrients from the adjacent vertebra. The motion that walking creates helps to infuse nutrients into disc and force metabolic wastes out of the disc, thereby keeping it healthy. Motion is important for the health of numerous tissues in our body, but especially so in the spinal discs.
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Walking a minimum of 30 minutes a day is very beneficial for your spine and a very effective exercise for early spinal rehab. I often recommend walking to my acute low back patients for as long as they can tolerate. Most feel a little looser with less pain after walking. Walking can be beneficial for both acute and chronic low back pain patients. I advise one to slightly extend their stride and create a walking pace that will slightly elevate their heart rate. It is a simple and cost-effective spinal exercise.
