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Walking Exercise for Effective Pain Management

Source: Spine Health
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With numerous techniques and stretches, you can maximize the benefits of walking to not only prevent injury but manage pain as well. 

Stretch before walking

Before you exercise walking, gently stretch to prepare the muscles and the joints for the range of motions that are to be followed. It is vital that you go for a short five-minute simple walk first so that your muscles are warmed up before you stretch.


It is better to discuss the most ideal way of doing stretches with your health practitioner. Make sure you include your lower leg muscles, upper leg muscles, neck, hips, arms, and ankles in the stretching routine.

Techniques for exercise walking

With the following techniques, you can improve the advantages you get from walking.


You should walk briskly; however, you should have enough breath that you easily carry out a conversation.


Start with walking for five minutes. Then work towards walking for half an hour at least four times in one week.


Maintain a good posture when walking so that you get the maximum aerobic benefits with every step you take. A good posture will also avoid injury and protect the back. The ideal posture form is discussed here:

  • Head and shoulders: your head should be kept up and should be right between the shoulders. Keep your eyes focused on the horizon. Don’t slouch forward. Shoulders should be straight but relaxed.
  • Abdominal muscles use the abdominal muscles to support the spine and the trunk of your body. Slightly pull in the stomach and stand upright. Don’t lean forward when you walk.
  • Hips: the forward motion should primarily start from your hips. Each stride should be completely natural. It shouldn’t be too short or too long. Many people try to take long strides, which is a great mistake.