GET THE MOST OUT OF YOUR WALK

I’m out every day with my dogs and I prefer to run, but on days when I am walking for whatever reason, I’ve noticed a dull ache in my lower back from time to time.  I started to observe HOW I was walking and realised that I was leaning forward, almost pulling myself along and my core muscles were doing very little.  One area of the back that can cause problems is where the sacrum (between the lumbar and tailbone) meets the ilia (the pelvis).  If you feel around for those two dimples in the lower back, you are just about in the right place.  Something that may surprise you then is that walking can be the root of this problem.  Walking is very good for you, but be sure to check your technique and posture:  get it wrong and it could be very bad for you! 

Many people walk almost dragging their legs from behind rather than pushing them forward.  The pelvis is tilted forward and the body leans forward, as if walking into a strong wind.  The prime movers are the hip flexors and because the pelvis is not in a neutral position, the core muscles won’t be doing their job of stabilising the pelvis.  When you are walking correctly, you should stand tall, engage your core, tuck the tailbone if you are prone to letting your bottom stick out behind you, shoulders back and look straight ahead, not down.  You will feel the glutes (major muscles in your bottom) and hamstrings (back of thigh) working, the hip flexors and quads (front of thigh) being stretched in opposition, but your back should feel fine.  Take smaller steps, rolling through the foot from heel to toe, to prevent any possible twisting of the pelvis and always, always check your core contraction. 

Walking is a great form of exercise, but take care of your technique in order to avoid back ache

Even if you don’t have an SI problem, does this all sound familiar?  Legs feeling heavy after a while, head down?  Try this drill and feel the difference:- 

1. Start by stretching out the hip flexor and quads:  if your balance isn’t good, hold on to something.  The banister would be a good place as you need the stairs for the next stage.  Lift one foot up behind, grab the foot with the hand and bring your thighs together, knee pointing towards the floor.  As you press your foot back into your hand, tuck the tailbone under and feel the stretch right across the front of the hip and down the front of the thigh.  Repeat on the other side.
2. Stand on the bottom stair, side on with one foot on and the other dangling whilst you hold onto the banister.  Keep the hips level but swing the free leg back and forth.  Use the core muscles to prevent the hips twisting.  Repeat on the other side.  The free pendulum-like motion of the leg without the muscles gripping is how the leg should feel during the swing phase of walking.
3. Now step down and give it a go: stand tall and start walking remembering your posture and trying not to stride out.  Notice the difference.   

Apart from a reduction in any back pain you may have had, you will get much more out of your walking than just a cardiovascular workout: you’ll feel muscles you never knew you had!

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