Walk in the Park

Lower back injuries are not fun and they most certainly are not a walk in the park.

Quite simply, they hurt – physically and mentally.  There are, however, many ways that can help to alleviate the pain and aid recovery.

Walking is arguably the best way to regain lost strength and confidence.

If you stop to think about it, the act of walking engages almost every muscle in the body.  Given that most of us have been walking for longer than we can remember, it is relatively easy for most of us to force our bodies into getting up and moving.

Please note that I am not an expert on lower back injuries and recoveries by any stretch of the imagination.  I am a husband, a father, a musician and a computer nerd – I am not a doctor.

(I did play in a band with a doctor and a physio for a while many years ago.  We once stole some surgical gowns from the hospital they worked in at the time for a fancy dress ball gig we did, but that’s another story.  Does this count as medical training ?  I suspect not. )

A sad and sore body can usually move to a certain extent purely by muscle memory.  In the specific case of lower back disc protrusions such as mine, pushing your body to walk in the park is a very effective method of exercise.

Walking helps to regain strength and walking helps to relieve pain.

The psychological benefits of getting out and breathing some fresh air are also helpful.  This in turn can help the physical recovery process, which in turn forms a beneficial cycle.

Walking can also help by achieving a small but measurable goal.  Can you do a lap of the local park today ?  Great !!  Can you do two laps of your walk in the park tomorrow ?  Three laps each day next week ?  Can you walk down to the local shop to buy some milk and walk home again ?

Simple successes with walking are very beneficial to the recovery process.

The same can be said for swimming too.

Swimming, much like walking, uses a large number of muscles in the body.  Swimming also has the added benefit of not putting downward pressure on your back due to gravity when sitting or standing.  The water provides support and stability, allowing you to move and gives you the opportunity to regain strength with a different but equally useful for of exercise.

So, if you have had a problem with your lower back, particularly if it involves lower back disc protrusions, then talk to your doctor or physiotherapist first.

More than likely, this conversation will lead to the concept of walking and swimming.

If at all possible, try to go for a walk somewhere relaxing, such as the local park.  Take your headphones and phone and listen to some of your favourite music.  Relaxation music is best to help chill out and to take your mind off the pain and tension, but any music is good music in this situation.

Walk – slowly and deliberately at first.  There is no need to break any world distance records.

Simply walk around the park or around the block.  Then do it again tomorrow.

By slowly increasing the distance and slowly picking up the speed with the goal of getting back to what every walking pace is normal for you, your back will begin to recover.

It will take time.  For some people it might take weeks, for others it might take months, for others it might take years.

Hang in there.  Keep going.  Listen to your body.  If it hurts too much, maybe back off a little and try again tomorrow.  But keep going.

Disc protrusions and back injuries are not a walk in the park.

But they can be.




P.S. Please feel free to share this article on your social network of choice 🙂

P.P.S. Where do you enjoy walking ?  Do you walk for relaxation, or for exercise, or for both ?  Please leave a comment below !