How to walk correctly and fix your lower back pain. Take the Five Easy Steps
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- Опубліковано 19 гру 2013
- www.mybackloop.com. This correct walking motion and proper biomechanics balances out and relaxes tight muscles, while developing and strengthening the weaker ones. This improves symmetry, flexibility and normal function in the body. It also helps maintain your spinal alignment; sometimes even correcting misalignments which makes my job easier as a chiropractor. When balance and symmetry co-exist with correct walking and the muscles move the joints properly. This results in very little wear and tear on the joints of the body.
Think about this...walking poorly loses your adjustment and increases treatment costs, not to mention that you physically hurt. You also get increased wear and tear on your joints and increase spinal degeneration. It is the degeneration in the spine that leads to conditions liked pinched nerves, sciatica, herniated and bugling discs along with spinal stenosis. Walking combined with our portable spinal decompression device provides great treatment and exercise for nerve compression conditions such as bulging or herniated discs, spinal stenosis, sciatica, or chronic lower back pain. The Backloop is far more portable decompression device than the teeter, and truly separate the vertebra hydrating the discs of the spine.
Walking seems as simple as putting one foot in front of the other, right; however go to the mall, and observe people walking and you'll see many different styles and techniques. Most or many people are unaware of just how poorly they are walking or the long-term effects of it. Most are walking with a short stride, almost dragging their feet as they move along, while looking like a duck waddling down the sidewalk. Yes, a little bit of an exaggeration, but I hope you get my point. Few people walk in a truly healthy way. And the crazy thing here is walking is really simple and easy. Since so few know how to walk correctly, teaching you "how to" walk correctly is my goal.
Here are the five key steps to walking correctly:
1. Push with your toes,
2. Proper stride length,
3. Legs close together,
4. Move your shoulders opposite your legs
5. Focus with your eyes on the distant horizon.
Now that's simple! Watch this walking video and practice proper walking everywhere as you develop this new skill which will improve your posture, flexibility and your health. Happy walking!
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Thank you so much for this detailed video. After years of compensating for foot, ankle, knee, hip injuries/pain, I feel like I don't know how to walk, which kind of sounds silly. You've definitely helped me get a clearer idea of good walking form. Thank you for generously sharing your knowledge.
Glad I helped. I have a lot of cool stuff coming down the pipe, somewhere between 3-6 months. Stuff directly for the feet and the pelvis. I'm pumped
Thank you from Australia, Dorothy
Thank you for such a wonderful video on such a basic movement which we tend to take for granted until we get afflicted with sciatica and lower back pain.
You are quite welcome
LOVED IT AND THAT U WERENT TRYING TO SELL ME ANYTHING! GOD BLESS YOU!
I have other things to sell but walking is FREE. It is fun just helping people too.
Thanks for this - I will be trying this and keep you guys updated
I've been making an effort these past 3 weeks to change my walking away from the short stride to the long stride.
Thank goodness people make these kinds of videos I was considering going back to the short stride.
Glad to help!
THANK YOU!!!
I needed this to help with back damage pain.
thank you Chuck, for your excellent advice.
Thank you for posting this doc! Did the shoulder trick with hands in pockets today and it was a game changer.
Sweet! Thanks Chris. Keep it up.
You are an incredibly wise doctor. TY a million times over for making this step by step (pardon the pun) easy to understand walking video. I have DDD and this is honestly helping me. Your video is truly a gift and I cannot thank you enough! We often take walking for granted and end up with incorrect posture and walking habits. Conscious practice of this on my trail walks is easing both my upper back and lower back pain. TY again!
Thank you very much Dr. Tillotson.
After having just watched 3 or 4 videos of "professionals" explaining how to walk, either professing for forefoot, midfoot and forefoot, heel...all videos of superfluous content.
Look no further than this video right here, I believe I am fortunate enough to know when a man of wisdom is speaking sense, my respected father being one such man.
My only remark would be your 'toned down shoulder sway' which I thought was pretty funny. It's like once you remember you're breathing, you have to do it manually for a while and it feels unfamiliar.
Thank you again, I apologise for the long post but wanted people to understand that if they've seen other videos, this is the one to follow.
Well Thank you Padraigin! The apple doesn't fall far from the tree, obviously, you and your father are smart folks. Walking on your forefoot is idiotic not to mention how you look trying to walk that way. Running might be different but we are talking walking. Thanks again, Dr. Chuck
Thank You ever so very much -- They always said to walk tall - but you describe how to walk correctly to be tall!
You even look taller. Great job!
I just found this but sure do THANK YOU for posting it.
Glad you liked it.
This video is a life-saver! Thank you!
Nice to hear that.
This was truly amazing. Thank you for such clear instructions and the demonstrations. I can feel a difference immediately
Thanks,getting over chemo side effects of neouropathy. I'm really needing this. Thanks for the video !
Your welcome Ken.....stay focus and eat well....cancer is a bitch.....you may win the first battle but think of it as a war. Lots of good alternative nutrition out there. Turmeric is a must.
Thank you. Had been stuck at home for weeks. Now i was reminded how to walk.
Cool!
Thank you, doctor. I am a male in my mid forties and have a lower back issue (soreness for years after a martial arts fall). My toes generally point outward when I walk and so I decided to use your technique to correct my walking. I noticed when I tried your method this evening, I felt a spring in my step. I will continue practicing and report the results to you. Your video was excellent and I will share it with friends.
Cool --- Mr. Waterman. I expect to have part 2 done soon, maybe a month from now that should good. Keep walking and thanks for sharing. Dr. Chuck
"Doctor"
awesome video!! This will help for sure
Thank you for the clear, simple instructions. Just what I need.
☘️🌝🌲
Great Video - can relate to all the bad postures and understand your explanations and demonstrations. Thx.
You are very welcome.
Thank you so much, I'm young athletic guy and I've been having severe IT muscle pain (just like you described at 4:20) for more than 6 years. It disabled my mobility and prevented me from doing sports at 100%, including boxing and flexibility. I couldn't even dream of high kicks. Just today, I figured out that walking might be the problem and then I came across this great video.
I'm going out right now to practice walking according to your tips and I'm very enthusiastic about it. Cheers!
If your IT-Bands are very tight look here on UA-cam for "IT Band Syndrome and Knee Pain" even if you got no knee pain, there is a massage technique to relax a helping muscle that puts a lot of tension your IT band. If that small muscle is relaxed, your IT band will follow.
Hey, doc, you're a real life-saver. You also know how to explain things in a great, yet simple way. I've just found what I was looking for. This is something that should come naturally to us, but I guess we just forget how to walk properly. Thanks a million!
Great. Glad it was helpful
Awesome. I'm glad I stumbled across this. I've had back surgery before, and yet I've never had anybody explain this to me. Looking forward to trying it. Thank you.
Hi Robert - I have some great content coming out on the pelvic floor and big part of back pain.
Excellent presentation video and easy to follow. Thank you for sharing your knowledge!
It's fun helping people.
Vasa P q
GREAT video! Thank you for educating us.I really appreciate your help.Correct form is so important.I really appreciate your clarity, expertise,and overall excellent presentation.
It's changed everything! Thank you!
You're welcome TJ. My new protocol which is about to launch for the pelvic floor makes this even better.
After my Patella knee surgery I changed my gate without realizing it. These videos work on the proper gain mechanics which is mostly back leg push off and front leg landing on heel. Also bending of the front knee is important as the tendency after surgery is to walk straight legged.
Tried this after two days I have increased my distance and decreased the pain. Thank you very much
Dr Tillotson - thank you for posting.
I dont know if you realize but this is exactly how soldiers have been taught to march for thousands of years. 50 years ago I was also introduced to this method whilst in the cadets. Unfortunately I lost/neglected the knowledge over the years.
This is the single best exercise any human can engage in and it does zero damage or stress on the body. I have added daily walking to my regime (using this method) and it just gets better.
BTW I am no slouch when it come to exercise as I do at least 2 hours per day every day (combination of yoga, martial arts and qigong).
That's cool ---- get back at it! Thanks for your service to this great country! I'm a Canadian transplant to Texas but appreciate ALL you guys do for us!
Vasudama I don't know what Soldiers you are talking about. When I went through basic training, we were told not to bounce the head up and down and to swing arms (not shoulders).
Excellent! Thank you!
Ronie Shackelford
Please share the video with your friends and consider a Backloop.
All the important aspects are combined into this short informative video with great explanation. I am trying to incorporate walking more into my life in order to lose fat. These days, I've dived into the basics of how to walk properly mainly because I want to minimize the side affects of walking often and for a long period of time. This one was the most helpful source among all of them. Thank you!
Thanks for your kind words.....now step it up! 😊😊
Walking is good for you if you do it properly as per this video. Just don't run down hills, it could damage your knees if it's steep.
This is so helpful. I am recovering from a displaced tibial plateau fracture (plate, screws, and graft) and just started walking again.
Thanks for this video. I’m going to put all this into practice and I hope for less pain.
Just about to launch a fantastic pelvic floor protocol. EVERYONE has a pelvic floor problem based on what I see in my office.
Thank you!
Thank you so much! This has been so helpful for me.
Glad to hear. All the best in the new Year!
Thank you very much Dr. Tillotson 😊
You are welcome SO much! Have a great day Lisa.
Thank you
after watching this I CAN WALK NOW!!!!!!! Thank you very much!!!
Simple and Sleek guidelines, very effective. Long live Doc
Keep an eye on your goal.....a brisk walk with good shoulder motion.
Great information! Thank you!
Your welcome, Tim.....please share.
This sounds great I'm going to try this I've Soleus muscle tightness knee pain pins and needles sciatica etc and orthodics for my flat feet don't work... Will definitely give this a go God Bless 🙏 I'm 60 and have Never used my toes Thanks soo much
I've always had a torsion in my pelvis. Six months ago my sister found some exercises and within four days my legs were the same length for the first time since I was a toddler. Now I'm having to learn how to walk correctly with weak muscles where they were knotted up for years. Thank you so much for this video.
Hi there, Leslie. That's great news! I also have a pelvic torsion...would you be able/willing to put a link here to the exercises your sister found for you? I've been doing lots of research, but there's nothing like getting it from someone first hand who's had a positve result. (If it's too much trouble, no worries, of course...since we, ahh, don't know one another. Ha ha.) All the best!
You're welcome Leslie. Let me know how you make out. Dr. Chuck
Hi i have an exercise that is very good for back pain
I want to help you with your back
I am confident it will help
Please go check it out in my channel
It helps with torsion in pelvis too
Dr. Chuck dr chuck tillotsonTillotson, D.C.
I'd like to know about these exercises too
Best video on this subject.
Thanks Salil. Appreciate you're comment.
Thank you so much. This was a really good explanation. It helped me a lot.
Awesome
Great analogy, of the plane landing. Very positive analogy.
Thanks Patricia
Thank you. Helped me a lot
Glad to hear.
Doc, I'm age 77 (6'2", 190#) in reasonably good health except, LPR, slight scoliosis, & weaker diaphragm with LPR. You guidelines are all spot-on. I had bypass @ age 53, & an aortic stent placed at age 63, so all in all life is good. No one in my family had made age 75 - parents & 3 sisters.
Awesome John.....the arm/shoulder motion are real important....a brisk walk is key
@@mybackloop Thanks Doc, I certainly will and already am. You're to be commended as a straightforward, common sense doctor of chiropractic. And I've been to more than a couple. Excellent delivery and suggestions. So glad I took the time to find you. Wish I could publicize you more.
Thanks for the awesome advice!! 🙂
You are very welcome....please share.
great video. thank you very much.
Thanks
Thanks, doctor, for your very informative video! I hope it will help with my walking procedure..
I hope so too!
This is a brilliant tutorial
Thanks James. I hope to have part II ready soon. Dr. Chuck
cant believe i had fun watching a video about walking :) God bless
I thank GOD daily for allowing me to consider new ideas that make sense. God Bless U 2!
Good video!! Thank you!
Thanks. Please share.
Thank you so much!
Kasper Cordes
Your welcome, please spread the word.
Thanks Doctor so much for very valuable informative video that I have just seen it today.I have been suffering law back muscles pain seriously almost a month, and taking family doctors’ prescriptions. And then,I went to the physical therapist 5 times but didn’t he very wellI. My situation now is I can’t get and sit up easily from the bed every morning but try hardly. So, I hope that will help me a lot. Thanks 🙏
Thank you. You give the information starting at the very beginning and quit when you're done. Most would have made this a 20 minute video!!
thank you sir for this informative video.
You are very welcome.....please share it with others.
Thanks Dr. Chuck
Very informative... thanks..
Great video...very interesting.
Brooks. Can't remember the name.
Thank you doc
You're welcome
Very good and informative. A big Thanks.
A big your WELCOME.
Thank you so much, getting started today to walk correctly
You are welcome.
Thank you!!!!
Glad you liked it!
Thanks for taking the time to make this. I am hypermobile and dislocated my left patella 4 months ago, that has healed now (although still hurts), but I have since developed painful Sesamoiditis on the ball of my left foot, I am pretty sure I am not walking properly since the knee injury and that is what is causing it? I am not sure what to do for the best, but will try your tips. Thanks loads!
thanks, it helped a lot
+Kim明毅 You're welcome.
Thank you so much for the video been suffering from plantar fascitis from last 3 years and started to limp, I always think that I won't be able to walk correctly and now hv developed low back pain too
You're welcome
Thanks, I will start walking this way and see how it goes.
Hopefully, very well.
VERY USEFUL WALKING CORRECTLY
Thanks soo much!!
You are welcome!
Thanks
Excellent video! My husband is having all sorts of neck and back issues . We've been focusing on his posture , which is not good, but didn't pay attention to his walk, which is also not good. It's not surprising he has so many back and neck issues. He watched this video, it gives nice clear steps to help improve his walk. Thank you!
You are quite welcome. He needs to focus on the pelvic floor too as it is the base of his foundation and his posture. My new material is kick ass for that.
We will check it out. thank you
This is a great video,it has really worked for me,my lower back is killing me from yesterday but from watching how to walk correctly its not as painful to walk around just now,thanks for the great video chuck!
Cool Reuben.....definitely a step in the right direction. Glad I could be of help and that you are reducing your pain.
look good over 50
Thank you so much for this walking exercises, I found out that I loose balance when I walk and swayed side to side and I also get cramps on my leg, so if I may ask, incase I practice this daily will I gain balance when I walk and also will I have a much more smother walking? Bcuz I walk alot and I'm beginning to find it hard to walk now, due to the problems listed above, thank u for listening.
Will be expecting your reply,😊 any tips or exercises to do would help alot...
Bye.
Thank ya Doctor !
Thanks for the information Sir.
You're welcome. I hope to have part II posted in the next month.
okay
Thanks this is helpful
Great....please share this with your friends. Dr. Chuck
I used to walk perfect according to a doctor when I was 19 . My shoes wore in the right spot . Things changed over time after many accidents
When I was a kid I got teased for 'bouncing', ie my head going up and down, so I assumed it was wrong and got self conscious, and spent years trying to 'corrcet' it. Wish I'd seen this video back then. Just did a short walk round the block in the dark and it felt good walking naturally for the first time in many years.
Tigger bounces and he's a happy camper....glad you got your spring back......Bouncers are HAPPY people. Keeping smiling and bouncing. Dr. Chuck
Dr Tillotson, thank you so much for this great video, so simple to follow yet very beneficial. I do have one question - if you are wearing a zero drop running shoe like the Merrell Bare Access does the principle of landing on the heel and pushing off from the toe still apply? Thank you.
Yes, with walking for sure, as please provide me with a video of anyone walking without a heel strike.
Now running is a different thing, you don't have to land with a heel strike.
I seem to be one of the few people who walk correctly naturally, and enjoy it, Especially now with MS when some days walking is not easy. I never thought of "long stride", I have told people to walk from the hips, move the legs from the hips rather than from the knees.
Well said!
Hello Janelle, I hope you are doing well, my close friend also has MS so I would love to know if you are still able to maintain such good health.
Kind regards 🙏♥️✊
easy to understand
28 year of Bmx Ridin' ! Forget how to walk ! Great ya ! Thanks for this science !
Great exercise BMX. Keep it up, that's impressive. Dr. Chuck
i want to compare the muscle activity of the increasing heel rise with toe pushing walking type .did you
see that before
I have suffered from back pain for many years till found out a very effective cure.
The good thing is it's natural, discover more here:
goodlife5.com/cure-back-pain-naturally
Francesca Bishop do tell
I get a sore lower back when walking, I’ll adjust my strolling technique.
Thanks
TY
THIS VIDEO IS SO AWESOME! HOW TO WALK CORRECTLY! I AM 70 NOW AND LOOK FORWARD TO FEELING LIKE THE WAY I WALKED IN MY 20s!!!! SO SIMPLE, YET SO GENIUS!!! THANK YOU! MARK CARLSON.
Keep it simple.....KISS - Thanks Mark........Simple quick and effective exercises etc are where it's at. If it takes too much time....people will not do it. Dr. Chuck
Nice information
Thanks.
Your welcome Mohamad. Where do you live?
SUPER!
I have a question. You see i have thought about walking for a long time and finally desired to look it up. Is walking not about what the feet do. Instead it is tilting your center of weight forwards to generate forward momentum and using feet balance us but still keeping the tilt intact. What do you think?
Thank god there is a YT Video showing me how to walk!
I was getting really hungry and i didnt knew how to get to the kitchen, sheesh... close call >:O
🤣Funny!
Thanks bud.
Your welcome John.
Tq
Great video!! I am only 24 and I have had knee pain for say 12 years. Ive been trying to figure out how to fix it I knew it had to be the I walk. My knees already feel better.
Thanks, Mike. You need to check out the video about the feet and the knees. You may have a unstable fibula. It's a good video too.
Dr. C
Thank you for your video, I have a question: How bad is it to walk with your hands in your pockets?
Some background, I had Legg-Calvé-Perthes as a child with little to no treatment (heavily overweight for child standards to boot.) 1.77 Inch length difference in my legs and a deformed hip. Since then I got 2 osteotomies (both changing the length difference, my Perthes hip first became 0.4 inches shorter and is now 0.4 inches longer.) Nothing about walking (except rolling my foot which I practised avidly whilst on crutches) comes naturally, this includes balance, posture and moving my upper body. When my hands are in my pockets I can feel my legs moving and it's a little cheating mechanism for me to move my upperbody along with it, leaving more time to focus on balance and posture. How-ever I've always been told it's wrong. I know it looks a tad sloppy, but just seeing my walk is enough for people to make fun of me so I couldn't care less about aesthetics for now.
Do we have to have an exercise regime to be fit enough to walk properly or will following your advice make us fit enough? A nice and clear video.
Nemo
Hi Nemo:
I should have a protocol posted soon.
Chuck Tillotson Thanks for the notification, Chuck. I'll dop by and check it out.
The movement of the shoulders gets the lumbar erectors doing rotation and lateral flexion, right? I squat and deadlift regularly, so this looks like a good form of active recovery for my low back.
Hi Ryan
The key thing here for you is keeping fluid exchange in the discs of the spine, so the compression your creating from the heavy weight will help prevent injury to your discs in the spine. The Backloop itself, would be a great way to decompress both before or after a workout. Food for thought.
good content :)
+Abhijit Salunkhe Thanks, just trying to help people who are looking for answers.
excellent
Thank you! Cheers!