How to Eliminate Back Pain From Walking on Concrete Floors

Male back
Walking on concrete floors all day can cause back pain. (Image: shironosov/iStock/Getty Images)

Back pain can strike anyone, at any point in life. In the U.S., it is the most frequent excuse for missed work and the most common pain complaint. If you have concrete flooring at your job or home, the etiology of your back pain could stem from walking on those hard floors. The body is built with natural shock-absorbers, but even these systems can fail after repeated abuse from concrete flooring. Learn how to care for your back and eliminate back pain caused by those floors.

General Tips

Step 1

Check your posture while walking. Improper posture can add to back pain due to poor spinal alignment. Keep your head and shoulders in-line with your hips and feet.

Step 2

Invest in some cushion-soled shoes. Shoes with support and cushioning will help take the jarring impact of steps on concrete off your spine, acting as mini shock-absorbers. Choose athletic shoes, if allowed, such as thick-soled sneakers or cross-trainers.

Step 3

Consider installing cushioned mats or rugs, especially if the concrete is in your home. These mats work similarly to cushioned shoes, to absorb the impact of each footfall. If the concrete is in your workplace, consider talking to an ergonomic specialist to assess your work environment for potential harm.

Step 4

Stretch your back muscles daily to improve strength and flexibility. The hundreds of muscles supporting the spine fatigue like any other muscle in the body. Try cat stretches, knee hugs and pelvic raises to reduce the strain on your lower back.

Back Stretches

Step 1

Perform cat stretches. Place your hands and knees on the floor in a crawling position. Tilt your pelvis towards your chin, drop your head towards the floor and round out your back. Hold for a few seconds and repeat as necessary.

Step 2

Do knee hugs. Lie on a firm surface with your legs extended. Bring one knee towards your chest and gently hug it towards you. Extend the leg and repeat on the other side. For an advanced version, try bringing both knees up to your chest simultaneously.

Step 3

Perform pelvic raises. Lie on the floor with your knees and feet together, and knees bent at a 30-degree angle. Keep your arms flat on the floor at your sides. Gently raise your pelvis towards the sky until your lower back comes off of the floor. Hold and repeat as necessary.

Tip

Stretch your low back twice daily to increase flexibility, strength and improve posture.

Breathe through your stretches, do not hold your breath.

Warning

Stop any stretch that causes pain or discomfort in the back. The stretches should feel good, not painful.

Seek medical care for chronic back pain.

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