After walking for 15-30 minutes+ I experience pain in my lower back and knees. Are there any exercises I can be doing to relieve this pain? I have shoe inserts for lower back pain but they don’t seem to be working.
As long as you have been to a dr and have ruled out any serious issues, then strengthening your core muscles will do wonders to ease your back pain. Your core muscles are the muscles in your torso and abs that support your spine. By having strong core muscles, they hold your spine in better alignment; allowing you to walk, without pain. As far as the pain in your knees it could be weakness that you need to build strength, or it could be the way you walk. You may not be walking/stepping properly so that overtime, the way you walk could be putting pressure on your joints and causing pain. Try doing an internet search for proper walking techniques and try to incorporate those into your walks. I have been wearing skecher shape-ups for a few months and I really like them; my lower back doesnt hurt now when i wear them for walks or even grocery shopping. But before you go and spend $100 on a potential "cure" I would try strenghening the core, making sure there is no physical problem, and making sure you are walking properly with proper alignment.
#1 by Ray on December 16th, 2009
Quote
unless the shoe inserts were prescribes by a podiatrist – stop using them.
You may be hurting yourself with them. You need to gradually get used to them a little at a time. Like 15 minutes a day at first, then an hour, and so on.
You may need to see a doctor if the pain persists. Are you using good walking shoes also?
For the time being, use an ice pack (soft gel type) on your lower back. This should be applied for only 20 minutes at a time.
I
References :
#2 by Erika on December 16th, 2009
Quote
As long as you have been to a dr and have ruled out any serious issues, then strengthening your core muscles will do wonders to ease your back pain. Your core muscles are the muscles in your torso and abs that support your spine. By having strong core muscles, they hold your spine in better alignment; allowing you to walk, without pain. As far as the pain in your knees it could be weakness that you need to build strength, or it could be the way you walk. You may not be walking/stepping properly so that overtime, the way you walk could be putting pressure on your joints and causing pain. Try doing an internet search for proper walking techniques and try to incorporate those into your walks. I have been wearing skecher shape-ups for a few months and I really like them; my lower back doesnt hurt now when i wear them for walks or even grocery shopping. But before you go and spend $100 on a potential "cure" I would try strenghening the core, making sure there is no physical problem, and making sure you are walking properly with proper alignment.
References :
#3 by Van Bo on December 17th, 2009
Quote
First, you keep walking, don’t give up or stop. Don’t run or do any pounding or high impact exercises.
Afterwards, have a cool down period or stretching to reduce lactic acid produced by the muscles.
Occasionally, a warm bath or anti-inflammatories, muscle relaxants may be necessary.
References :
anatomy/biology
#4 by painfredoc on December 17th, 2009
Quote
Remove the shoe inserts. Turn over the shoes & look for uneven wear on the soles. That’s a clue to your problem. Find a Naturopath (ND) or Osteopath (D.O.) who does Soft Tissue Therapy, then perhaps a Podiatrist (DPM), if needed.
References :