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The Ultimate Back Pain Relief Tips Blog

Can Walking Backwards Help Relieve Lower Back Pain?

Posted by Illinois Back Institute on Fri, Jan 15, 2016 @ 05:27 PM

backwards_walking1.jpgFor many people suffering with pain in their lower back, the pain can be excruciating and they will try just about anything at home to find some relief. Most doctors say that just sitting and waiting for the pain to get better is the wrong approach, and some people really have tried just about everything to help eliminate the pain, whether it be heat packs, light exercise, or massages. These treatments can definitely be helpful for people, but others may be looking for something else they can do at home. Believe it or not, the answer may be walking backwards!

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It may sound crazy, but some studies have shown that walking backwards on a treadmill can ease lower back pain. Researchers have found that it not only strengthens the core muscles, but also increases knee flex and hip extensions, and opens the discs in the spine. All of these things can help in reducing back pain!

There are even more benefits to walking backwards then just relieving back pain. For instance, it is good for people suffering with hamstring problems and knee pain. It also burns more calories and uses more energy than walking forward normally.

If you do decide to walk backwards on a treadmill, BE SAFE. Have someone with you to help turn the treadmill on and off, so that you do not have to turn around and possibly injure your back further. Start out slow, at around the slowest speed possible, and hold on to the handrails. Remember, it doesn't matter how fast you go, just do enough to loosen up your back. Aim to just go 5 to 10 minutes in the beginning. All your muscles need time to get used to walking backwards. Once you find your rhythm and get used to the exercise, you can slowly increase the speed if you wish. DON'T OVERDO IT!


At The Illinois Back Institute we are dedicated to educating people, because we know that the more that you understand about your problem, the more likely you are to eliminate it. We specialize in Functional Disc Rehydration - a multi-disciplinary approach to making the back healthier without surgery, injections ormedications

If you would like to schedule a Free Consultation, you can call us at 844-408-0462, or click here:

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Also, if you would like to learn more about your back pain, or would like to know more about what we do and how our treatment works, we regularly hold Free Educational Seminars at each one of our clinics! To find out when the next seminar is and reserve a seat, click here:

Upcoming Webinars at Illinois Back Institute

If you enjoy this exercise, you may also like our Free Series of Sciatica Stretches! To sign up for our Free Series, click here:

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Disclaimer: The content on this web site is for information purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without Illinois Back Institute permission. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.