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How much walking do you do for your back?

crashdummieccrashdummie Posts: 38
edited 06/11/2012 - 8:38 AM in Lower Back Pain
Hi all,

I have a 3mm buldging disks on L5-S1 and L4-L5. I'm thinking about getting a treadmill and doing some serious amounts of walking on it to hopefully help strengthen my back. I heard walking is the best exercise for back suffers.

I'm thinking I'll walk an hour a day on it. What about jjogging, is that hard on buldging disks? I'm thinking yes since its a pounding exercise.

Are treadmills ok for walking exercise, for the spine?



  • Hi -

    It was stressed to me before surgery the 'best' exercise before/after surgery is walking. I've always been a walker, did my best to do as much as I could before surgery. Got myself a pedometer and aim to do more steps each day, I'm now at over 10,000 steps/day. I also do treadmill/elliptical, but at a slow, even pace, and only after my five week check when OSS okayed it. I personally wouldn't consider jogging, feel it would be too risky w/ the problems I have. I would suggest you ask your MD before you began doing any type of new exercise.

    Hope this helps.
  • Thanks pfd,

    Yes that definetely helped. I don't think you would have gotta to where you are now without pushing yourself to walk everyday. Yea I'm gonna start off with an hour a day and see how that goes. I can get a treadmill for a 100 bucks off kijiji too.
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  • Keep in mind that if you use a treadmill you leave the incline at 0. My ortho made a big deal of not walking up hill more than necessary. He wanted me to stick to flat land after surgery. Also walking only. No jog/run. Check with your surgeon as opinions differ.

    Walking is most certainly about the best thing you can do if you are a spiney. Sitting is the worst. At least in my opinion.

  • I'm a total believer in treadmills. Depending on how I feel, I will walk anywhere from 3.5 to 5 miles a day. I usually break it up into two walks and one is at a higher intensity/pace, for conditioning. Graham is right though, make certain you speak with your surgeon and get his take on it all.

  • i don't walk on a treadmill, but i do walk as much as possible whenever i can.. :D it is easy on my back and i always feel good afterwards. of course swimming is also very good for the back and totally pain free.... be sure and check with your doc or pt before you start a big walking program... :-C better safe than sorry!!! good luck and i hope you have some pain relief soon. :D Jenny :)
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  • Hi Crash. I was never a big walker even though I had a park near my house. Since we got a puppy in April, now I walk at least once a day for about 30-45 minutes. My puppy, Wally, won't take no for an answer when it comes to our walk in the morning, even if there's 2+ inches of snow on the ground like today.

    Anyway, I'm glad you asked this question because it really is important to walk since there are a lot of things spineys shouldn't to for exercise. I would never consider jogging as it's very hard on our spines.

  • I try to walk at least three times a week, 1.5 miles or so each time. Not far, but enough to get things moving.

    You might look into an elliptical trainer. My PT suggested that because it's zero impact.

  • Glad it helped, just listen to your body, if an hour is too much, rest and do a little more later. Let us know how it goes.
  • i walked the dog about 3 miles a day on the sidewalk but now i carnt walk more than is necessary due to pain ..i would suggest that you use a crass trainer rather than a tread mill as this will reduce the wear on your knees
  • Cross trainers and elliptical machines can if not used properly, place torque or stress on the lower back.
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