Walking is a relatively safe, low-impact form of aerobic exercise. According to Spine Health, regular aerobic exercise reduces back pain, encourages blood flow and strengthens the muscles and bones that support the spine. Light hand weights provide additional resistance to increase the intensity of your walking routine. However, walking with hand weights may not be appropriate for certain back pain -- consult your physician before starting a walking program.
Step 1
Stand upright with all your joints -- from ankles to shoulders -- in a straight line. Keep your shoulders back and down. Your ears should be in line with your shoulders. Maintain this posture throughout the walk.
Step 2
Hold a dumbbell in each hand -- use a 2 to 5 lb. weight, depending on your current strength level. Bend your elbows so your forearms are parallel to the ground, and keep your elbows close to your sides.
Step 3
Step forward and roll each foot from heel to toe while swinging your arms in time with the walk. Keep your elbows bent and close to your sides.
Step 4
Walk at a brisk pace. Shorten your stride and take faster steps to increase your speed, if necessary.
Step 5
Engage your abs to keep your hips and upper body aligned with your ankles and knees. Lead with your hips. Avoid leaning forward at the waist or leading with your head.
Step 6
Keep your eyes focused forward. Avoid looking down at the ground or rounding your back.
Step 7
Walk for at least 30 minutes a day, most days of the week.
Tips and Warnings
- Start with the lightest weight and work your way up over time. Do not go above 5 lbs. If your arms fatigue, put the weights down or stop walking. Walk with weights in a controlled environment such as on a treadmill or in a mall, rather than walking outside, in case you become fatigued. Do not swing the weights with long arms as this may damage the tendons in your elbows, wrists and shoulders. Swinging the weights at the ends of your arms will also throw off your stride and put more strain on your back.
Things You'll Need
- Two 2 to 5 lb. dumbbells
References
- Spine Health: Exercise Walking for Better Back Health
- "Personal Trainer Manual"; American Council on Exercise; December 1996
- "Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al; November 2007
Member Comments