Introduction
Back pain is a common complaint, one I see all too frequently in clinic. Back pain often impacting mobility and quality of life, yet keeping mobile is important when recovering from and managing pain. If you’ve been dealing with back pain and are looking for a low-impact, yet effective way to stay active, Nordic walking may be a great option. This form of walking involves the use of specially designed poles, which help engage the upper body while reducing strain on the lower back. It’s an exercise I get asked about regularly in clinic, so let’s take a look together.
What is Nordic Walking?
Nordic walking originated in Finland and has become popular worldwide due to its whole-body engagement and fitness benefits. Unlike regular walking, which mainly uses the lower body, Nordic walking incorporates the use of poles, making it a full-body workout. By actively using the arms and core muscles, Nordic walking distributes the effort more evenly across your body, which can be particularly beneficial for those suffering from back pain.
Benefits of Nordic Walking for Back Pain:
- Reduced Pressure on the Spine
Using walking poles helps distribute your body weight more evenly, reducing the load on your spine and lower back muscles. This offloading effect is especially helpful if you suffer from conditions like spinal stenosis, arthritis, or muscle tension in the back. This blog has more Tips to Manage Spinal Stenosis. - Improved Posture
Nordic walking encourages proper posture. As you walk with poles, you naturally adopt a more upright position, which can prevent slouching and reduce the strain on your lower back. - Engagement of Core Muscles
The arm and core engagement required in Nordic walking strengthens muscles that support your spine. A stronger core reduces the likelihood of recurring back pain and contributes to overall spinal health. - Low-Impact Movement
Unlike running or jogging, Nordic walking is gentle on your joints and back, making it a safe and effective option for staying active without worsening back pain. - Improved Balance and Stability
Walking poles provide added stability, reducing the risk of falls or trips that might aggravate back injuries. This is particularly useful for older adults or those with balance issues. - Mental Health Benefits
Exercise in general is known to improve mood, but walking outdoors adds the benefit of being in nature, which can reduce stress and anxiety—factors that often exacerbate back pain.
Choosing the Right Walking Poles
Not all walking poles are the same. Make sure to select Nordic walking poles that are adjustable to your height. The correct pole length will allow your arm to form a 90-degree angle when holding the grips, which ensures maximum comfort and effectiveness. This blog on the best walking poles for Nordic walking may be of interest.
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Expert Opinions and Studies
Studies have shown that both walking poles and Nordic walking can lead to significant improvements in back pain and function. Research highlights benefits such as reduced pain, improved posture, and increased overall physical activity levels.
“The Effects of Nordic Walking on Chronic Low Back Pain: A Randomized Controlled Trial” – This study found significant reductions in pain and improvements in functionality for individuals with chronic low back pain who participated in a Nordic walking program. Published in the journal Clinical Rehabilitation.
Tips for Getting Started
Choosing the Right Walking Poles
Opt for poles with adjustable heights and ergonomic grips. Ensure they are suitable for both flat surfaces and uneven terrain.
Basic Techniques and Exercises
Begin with short, manageable walks, focusing on maintaining good posture and engaging your core. Gradually increase the duration and intensity as your comfort and strength improve.
Safety Tips and Considerations
Always start with a warm-up and end with a cool-down to prepare your muscles and prevent injury. Listen to your body and adjust your walking routine to avoid aggravating your back pain.
Taking Your First Steps: A Beginner’s Guide to Starting a Walking Routine This blog may be useful for those starting out with your walking practice.
Nordic Walking for All Fitness Levels
One of the best things about Nordic walking is that it can be adapted to suit different fitness levels. Whether you are just starting your recovery from back pain or looking for a new way to stay active, Nordic walking is a versatile exercise that can be scaled to your needs.
If you’re ready to try Nordic walking, start gradually, and focus on learning the correct technique. You may even want to consider joining a Nordic walking group, where you can get tips from others and enjoy the social benefits of exercising in a group.
For a deeper dive into the benefits of Nordic walking, read our comparison blog on Nordic Walking vs. Normal Walking.
Conclusion
Nordic walking, with the aid of walking poles, offers a low-impact, full-body workout that is particularly beneficial for individuals suffering from back pain. By engaging core muscles, improving posture, and reducing the load on joints, it addresses several key factors contributing to discomfort. Studies show that Nordic walking can lead to pain reduction, better mobility, and improved quality of life for those with chronic low back pain.
Whether you’re looking for a way to stay active despite back issues or seeking a new form of exercise that supports spinal health, Nordic walking is a simple, accessible solution with lasting benefits. With the right poles and proper technique, you can transform a routine walk into a powerful tool for managing pain and enhancing your well-being. So why not get out there and give it a go. Enjoy.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
