Do you enjoy walking, but do you regularly get back pain while hiking? That can spoil the fun of hiking considerably. Fortunately, these complaints are often easy to solve. In this blog, we would like to share six tips to prevent back pain while walking. But first the benefits of hiking:
What are the benefits of hiking?
- The sun is a natural source of vitamin D. And we desperately need this vitamin for our immune system, so it can fight off viruses and diseases. You can also get this vitamin through supplements, but feeling the sun on your skin is of course much more pleasant.
- Walking allows you to burn a lot of calories without straining your body. In fact, this type of exercise has a low impact on joints and is therefore also suitable if you suffer from an injury.
- Walking raises your heart rate and this also activates your brain. A 30-minute walk thus releases substances in the brain, such as serotonin. This substance is known to make you happy. So you can reduce the tension and stress of everyday life by exercising for half an hour. Not only positive for physical health, but also mentally!
6 tips to prevent back pain while hiking:
- Wear good walking shoes that support the foot and ankle. This ensures that the entire leg and pelvis are in an upright position, supporting the back.
- Look ahead. The elderly in particular, but also young people, are always looking down while walking. This causes the weight of your head to constantly hang on your back muscles and this can cause back pain. Try to look at least a few metres in front of you and enjoy the beautiful surroundings right away!
- Take occasional breaks. Sit down regularly on a bench or terrace to relieve your back. You can also bring a thermos and make it a small picnic in a beautiful setting.
- Stretch and stretch! From time to time, make yourself as tall as possible, stretch the hamstrings and move back and forth. This will prevent the muscles from staying in one position and cramping up.
- Start slowly and build up the pace and distance slowly. Don't run faster than feels comfortable for you and stop when your body tells you enough is enough. You can start with 15 minutes and build up to 30 minutes.
- Start running training with a physiotherapist or at the gym to build up your endurance before you go outside. A physiotherapist or fitness trainer can deploy a tailor-made schedule for you to help you do this.
With these tips, you can hopefully enjoy your walks again.
Do you already have back pain and want advice from a physiotherapist or want to start walking training to improve walking?
Then contact FriskFysio via the website, 085-5000333 or info@friskfysio.nl and make an appointment for tailor-made advice.
