Best Start-of-Day Exercise for Low Back Pain

One of the best things you can do for your lower back, and actually all aspects of health, is to start the day with an early morning walk immediately upon waking.

Walking is a basic human locomotion pattern - it is what we are designed to do to get from one place to another.

Your spine and really all joints benefit greatly from an early morning walk.

One reason is the discs in the spine swell to full capacity as we sleep leaving us vulnerable to disc injury upon waking, especially within the first hour. This is why it is common to feel pain and/or stiffness first thing in the morning. Many people suffering from sciatic pain and disc injuries will often feel the worst in the morning after waking.

Standing up and walking helps to facilitate the movement of fluids, lubricate the fascia and joints and get the body going. Healthy movement is also how discs are nourished.

There are countless other benefits of walking, from metabolic health to neurological health to musculoskeletal health to cardiovascular health.

Research shows that the benefits of walking 30 minutes/day include:

• Reduce risk of coronary heart disease and stroke

• Improve blood pressure

• Improve blood sugar levels

• Reduce risk of type 2 diabetes

• Improve blood lipid profiles

• Lower risk of obesity

• Enhance mental well being

• Reduce risk of osteoporosis

• Reduce risk of breast and colon cancer

Here’s what to do. Upon waking and after going to the bathroom, drink a glass of water, and just start walking. Do this before drinking coffee, sitting and checking email, or any sitting for that matter.

Here are some pointers on how to walk:

• Let the arms swing freely.

• Don’t hold weights.

• Keep to flat surfaces for the early morning walk, especially if experiencing low back pain/injury.

30 minutes would be great, but listen to your body. Every individual is different with different needs. If it begins to hurt more as you walk and you have an injury or condition, stop. Seek the advice of a professional who understands joint and spinal mechanics/physiology.

Walking outside would be ideal for the added benefits of natural light exposure, fresh air, nature, exposure to the elements. If it’s cold or raining, just dress accordingly!

If you can’t get outside due to treacherous weather or you’re a single parent with a young child sleeping, then walk inside. Walk circles around your living room, up and down a hallway, or anywhere you can. Do what you can with what you have.

This is also a great time to listen to audiobooks, focus on breathing, enjoy the quiet, moving meditation, etc.

It’s simple, doesn't require any equipment or spending any money. I’ve had patients with back pain tell me that just implementing this simple routine was a game-changer for them. Whether you have pain or not, it’s a great way to start the day!