Tips to Walk with a Herniated Disc, Sciatica or SI Joint Pain | Best Exercise for Back Pain
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- Опубліковано 18 чер 2024
- Walking with a herniated disc, bulging disc, SI joint pain, and walking with stenosis may seem difficult because of strong back pain. However, walking is the best exercise for chronic back pain, and an important part of back pain treatment. You need to walk because this is how your body was designed. In fact, walking is important for you in any condition. There are way to walk with herniated disc to get the benefits of this exercise and reduce back pain, and I will share them in this video. Some of the insights may really surprise you. They are based on my own experience and the experience of my patients.
It may be hard and painful to walk, we'll talk about how to walk to make it less painful, and reap the benefits of walking. Here are some topics we'll cover:
✅ How to understand how long to walk
✅ Walking on treadmill
✅ Does walking make si joint pain worse
✅ The anatomy
✅ What happens to your joints and muscles during walking, and what impact it has on you in a long run
👇 Sign up for the Lower Back Pain Relief Training Program- 7 Day Free Trial HERE 👇
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#exercise #backpain #backpainrelief #walking
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My name is Dr. Ryan Peebles and I dedicated the last 20 years of my life to better understanding and reversing the root causes of chronic lower back pain. In the video I'll share my favourite exercise that can help you fix your chronic back pain. If you have lower back pain when you do any regular exercise, especially with squats, then I have a solution for you.
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Why Exercise Hurts Your Back:
• A Chiropractor Hurt My...
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Disclaimer:
Dr. Ryan Peebles, DPT is licensed to treat people seeking physical therapy in the state of California. All content on the Core Balance Training UA-cam Channel is provided for educational purposes only and is not a substitute for the advice, diagnosis or treatment of a health care professional familiar with your specific medical history, conditions and needs. Consult with a health care professional in your state/country before attempting any exercise or movement you have seen on this channel, or before making ANY treatment decision. Never disregard professional medical advice or delay in seeking it because of something you have heard, read or seen in any of our content.
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Thanks for watching the video Tips to Walk with a Herniated Disc, Sciatica or SI Joint Pain | Best Exercise for Back Pain
In case you're wondering, part 2 of this video on walking with stenosis and my strategy is coming next week! (1/19/23)
What about using an elliptical machine?
Hi David, I'm glad you asked. Using an elliptical is a very "quad" heavy activity, which can actually promote some of the muscle imbalances that we are seeking to reverse. I've seen many patients make improvements simply by stopping regular use of the elliptical, and replacing it was a more natural movement such as walking. Hope that helps!
Link please?
ua-cam.com/video/FJhc4dsbO4o/v-deo.html
My pain actually started from walking. I was taking my grandson for a walk everything was good until I got in the car. My back stiffened up so bad I couldn't get out of the car to walk him up to the door. That's when it all started just out of the blue. That was 8 months ago and I haven't been able to walk since. Today was the first day I was able to walk around the store. It's been a hard journey to say the least but I'm looking forward to walking again!
I totally resonate with the SI pain and how the first 5 minutes of a walk can be more painful, but once you get past that and warmed up, walking feels great!
I've been doing heavy leg extensions and high repetition count squats till failure for the past two weeks, and I've been experiencing the same pain. I appreciate you sharing since I've finally discovered the source of my pain.
I love that you talk about instability. There are many people that suffer from this and there are not a lot of medical professionals that are knowledgeable about it. I have instability in my neck at the skull and C1 and in my spine. There are thousands of people suffering from hEDS and instability that are looking for help. I would love to see you make videos on these topics as well.
This info is gold!!! Thank you for making this available for free. This is awesome
Interesting, my physical therapist was pushing on my spine at the end of our sessions. It did not feel good and honestly I thought it made it worse. It turns out I have a bulging and a herniated disc, as well as some arthritis. And I’m hyper mobile. I know that these are not uncommon but I really thought that was the thing that made my pain worse. I liked your point about instability- I kinda felt better before I did any of the therapy. I walk daily and try to be aware of my movements and imbalances. Great approach, thanks for the video!
Your graphics are awesome today! ❤
Nice!! Great length to share with folks. Thank you.
Thank you Dr Ryan, 🙏🙏🙏
I Subscribed and shared 👉
Thank you so so much for amazing knowledge
Thank you! That’s true!
Thank you🙏🕊️
Thanks for the help!
Thanks for watching!
You give amazing tips!! Thank you a heaps!!
Your feedback and comments are much appreciated… thank you!
I have had laminectomy s1-L3. I have a herniated disc. Walking is really no good for me and I hate that cuz I used to walk a lot. But walking makes every muscle in my low back and hips scream w pain and tightened. I might say I have severe SI joint issues which I exercise for every day.
Great info
Thankyou 🎉🥳🎊✨
Thank for this information this all so me to a T
Just discovered your channel Dr Ryan. Found it very resourceful. Thank you. I have a lower back pain and one hip higher than other. Also have a painful hip joint which is most hurtful when I got up in the morning. I have tried walking and found that my hip pain increases (not when walking but in the morning) after a long walk (5km). Would appreciate if you could help me understand the cause and what I should be doing?
Thank you so much. I have learned a lot from you regarding SI joint pain. Please tell me the best position to relief SI joint pain when lying down. Your answer would be appreciated.
Thanks again
Sincerely,
Maria.
I really like your channel. Lots of good information . But a comment. Ditch the music. I’m not trying to be mean. I would just like to hear you and not any music. You’re information is all we need.
Hi there,
Thank you so much for your feedback. I truly appreciate it!
Thank you, that's a really important video. In 2020 I had surgery for stenosis at L3 and L4. It took a while to recover, but I became fine again until 2023. Then it came back and seemed even worse. I walked with a 4-wheel walker as far as I could, then rested at intervals, and gradually I saw that I needed the walker less and less. Then, finally I became totally fine again. MRIs that were taken before (in May 2023) and after (in October 2023) showed that there was inflammation of a cyst that looked a lot smaller in the later MRI. Anyway, walking sure worked for me, and I am still grateful to my walker. Even if you don't have a walker, there's always a water hydrant or something to sit on when you need to rest. For some reason, I don't like canes that much.
Thank you for your comment and for sharing your journey with us, Richard! Glad to hear that walking has worked for you!
Thank you. I have Ankylosing spondylitis and I’m on Humira and I so walk , this is a great Video.
Glad it was helpful!
Have you experienced the benefits of walking? Lmk below!
Hello Dr. Ryan, walking is good for my SI Joint pain but only on flat ground. Walking up and down, especially up hurts. Not always during the walk but right afterwards. I wonder why?
SA@@user-sv5eq4sj8tSame, hate hills and stairs.
Hi Dr. Peebles, I am a student in your program you might recognize, and am more enthusiastic every day. A million things to discuss. But here, let me inquire about the shades of grey in walking. One can walk slowly, for whatever reason, or normally at their comfortable pace, from one end of the mall to the other, or be out for a brisk walk, maybe a walking race pace for fitness, or at 4mph break into a jog, anything less being a walk, or do an easy, level 2, easy run at 5mph, and then on up into higher intensities of running. Assuming that one has cushiony shoes, or a soft dirt path, and good core posture, can you draw a line where the intensity of movement on one's feet starts to diminish the benefit? Selfishly, let's put the condition into that of bulging or herniated disks. Thanks in advance!
I trust your teachings more than any other one I have been following before. You are having the experience so that makes it more real.
I have been dealing with lumbar spondylitis since 2021 went for therapy few occasions, do some indoor exercises but I think walking is the most effective
Hey there,
Thank you so much for your kind words. It means so much to me! Walking is so important and I highly encourage it to everyone. I am glad you agree that it is so effective. Take care, and thank you so much for your comment!
I do find that walking everyday helps immensely...even with setbacks or flare ups, I try to listen to my body and build on what I can do each day. Would you please share your thoughts on using an elliptical trainer if you have a history of disc or SI joint issues? What about use of a rebounder? Thank you, Dr. Ryan.
I don't know what the doctor will say, but for me the elliptical machine was doable when it seemed like walking was not. You need the aerobic exercise too, and I always thought I got a better workout on the elliptical than on a stationary bike.
I'm waiting for my chiro to return from vacation. My low back is hurting, with spasms if I turn wrong. One thing I can't seem to do is a bridge-- I can't lift my hips from the floor and normally I can do it with no problem!
In your previous video I watched you said do not stretch tight muscles if they're holding something that is injured periods of my back is not moving because the muscles are tight what do I do if I cannot stretch them.
I like to walk and getting older at age 65 ...thank you for the discussion.
Have a tricky back
Thank you for sharing and for tuning in!
Excellent sir, pl tell if walking with SI pain may pose any serious problem in future.
Hi there,
Thank you so much for watching this video!
With any type of issues in the body, it is important to focus on strengthening that area very slowly and the surrounding so we can allow them to function properly and support one another. That is what we address in the program. Here is a link to my Free Masterclass so you can get a better look into the method I teach:
www.corebalancetraining.com/masterclass/
Thank you for being here!
Was using On Clouds, and I feel like they hurt my sciatica. Yes they offer more cushion, and I switched to XEROs thinking it might be anterior tilt bothering me from the On Clouds having higher heel than toe. I've seen a guy say this will add more shock to the area, but not sure that's the case.
Is it ok to wear a weight vest while walking? This question is specific to the disc injury and si joint pain. I want to do it. Just don’t want to make my issues worse
He gets it
Thank you so much for your comment, Kai!
Are step ups ok with SI joint problems?
Does sitting increases pain in spondylolisthesis ? I am a student and i need to sit for prolonged period of time to study . But i feel severe pain after prolonged sitting . Please tell me about the problem . Thankyou .
Hi Doctor, I have c5-c6 disc bulge followed by L4-L5 and L5-SI slip disc, sciatica, disc bulge and degeneration as well lumbar spinal stenosis so what exercises will help me to walk without pain and recover?
What if the pain ingreases after the walk? Ive got back Degenerative disk with tears, and SI/pelvis pain. While walking sometimes feels okay, sometimes a little painfull, but after its burning more, plus i feel my heartbeat in this whole area. Interesting what you say about it allready being hypermobile.. Ive been to the chiropractor alot lately wich felt like it was helping but im wondering now if it can appear to be stiff, and actually be hypermobile. I feel shifting in my spine with certain movements or standing up after sitting down. Ive noticed also now i just go once a week, the relieve is short, and after it Just gets back to the same soreness.
What or where is SI joint pain ?? I don't know if I have it.
what about posterior pelvic tilt?
Seemingly similar body tensions to anterior.
Good question! Excessive posterior tilt can also cause repetitive trauma type problems in the body. This is a much less common problem, but still widely exists (think 80/20), and generally leads to 'opposite' problems - compared with those caused by living in an anterior tilt.
I have one leg that is shorter than the other. Causes all kinds of imbalances. Especially with my opposite hip.
I had the same issue b4 but mine comes from the pelvic shifting & rotating to one side more than the other so I feel u bruh. Literal pain in the arse
So I have antorlosthesis & spondylitis but I still have SI joint pain even though I try walking 1 hr a day & go to gym. My disc have slipped forward. It is sore after my walk & during my weight lifting about. I do many stretches & apply the tens machine with heat after. Any suggestion????
I'm wondering what you think about bike riding?
In my experience with an SI joint problem, it really aggravated the area, bike riding is a no for me.
My experience has benn regular walking is good after the first five minutes or so with no after effects. Treadmill walking causes me great discomfort that goes away eventually but I pay for later during sleep. No treadmill walking for me.
Hi Joann, thank you for sharing! That's great awareness you have. Dr. Ryan always recommends listening to your body and doing more of what is working and less of what is hurting. Walking on a treadmill can sometimes result in a more repetitive impact on joints and forces the body to adapt to the speed of the machine, which is not always ideal. Outdoor walking, especially on softer surfaces like grass or trails, can be gentler on your joints, and you can pace yourself. Thank you for watching!
Hi, please can you tell me how do I walk when I am in pain in thighs and groin and glutes as soon as I try to move my foot forward. When I try to move forward inch by inch, my thighs become stiff and feel like hard as rock making it so painful to move. I need a walker for support to stand up and move inch by inch. Kind regards
i hope you can respond when i do a bridge my hamstrings cramp a lot.
i am trying to figure why , i also question why my lower belly hardens when i stand and protrudes, do you have thoughts why that would happen.?
HS cramping during the bridge is extremely common, and is just a sign that those muscles aren't used to functioning in that shortened range of motion. The cramping will go away with practice, as they get familiar with functioning in that contracted position. To your other question, it is an overcompensation with your lower abdominals. The protruding is a common and predicable pattern of muscle imbalances which I teach about in the masterclass.
I had l4-l5 fusion. For a spondy. 7 years ago. The walking theory doesn't work. I'm not taking any pain meds and try to stay active. I go places and walk all the time. ...it never get better. The longer I walk the more it hurts. I push through for like 20 mins... then I have to go from bench to bench . Walking is the worst. Is there help for me?
I don't know what I have but a stiff back, hamstring and sometimes cramp s in the big back muscles but yes I walk and it helps never mind the swear words the first kilo.
Hello,
Thank you so much for your comment! I feel you would really enjoy watching my Free Masterclass as a starting point to living a life out of pain. I hope you enjoy!
www.corebalancetraining.com/masterclass/
Thanks again for watching.
What about walking at an incline? That seems to engage the abs and glutes quite a lot! Is that advised or not? Thanks!!
I would like to know as well.
Hi Elizabeth!
In my program, I teach proper core engagement to be able to walk on an incline without pain while benefiting your back. Thank you so much for watching, and if you are ever interested in learning more, you can do so here in my Free Masterclass: www.corebalancetraining.com/masterclass
Is it possible to hurt yourself from walking too much? I’m a landscaper and I work about 10 hours a day. I’ve read that lower back problems can occur from overuse. Any info would be appreciated.
HI there, thank you for sharing! Yes, it's possible to cause repetitive injury and back pain while walking if you are not properly connected to your core. Dr. Ryan always says, "It's not what you do, it's how you do it." Connecting to your core and keeping your pubic bone forward is a way to turn any activity, including walking for long distances, into something that is good and therapeutic for your spine, which can help prevent back pain and improve your overall posture and alignment. Thank you for tuning in! 😊
What causes SI Joint to be out of place and how do I get back into place
Walking was the only thing that helped. I had greater trochenteric pain syndrome from a HIIT training session and i had to rest for a while , i couldn't even sit down , drive, nothing, not even sit on the toilet , i had to use the bathroom standing up using a jug , it was pretty insane, one day i decided to walk from home to the top of my hill outide my home and within days the pain subsided, but i had to use pain relief to get proper hip motion to do the walk but i am so glad i did it, it was literally a couple of days after walking that hill that healing begun, once i got that natural motion going and stopped limping everywhere is when that healing started, i cried as i felt the pain leave so yes the walking was the only thing that helped as well as the pain relief . I now walk daily a lot more than i did and do butt and hip strength exercises every day. I still get numbness in my right glutes but no pain, its almost gone thank god.
My SI joint pain has been getting worse. Earlier, I would notice it first thing in the morning if I was somewhat constipated. As soon as I was able to clear the lower bowels, the pain subsided. I thought it might be a byproduct of my S1-L5--L4 spinal fusion almost exactly 10 years ago. As my lower back pain has worsened and I got lower back and hip x-rays, I found out I do have some back and hip arthritis. My pain is predominantly right side extreme lower back radiating through my right hip and traveling down through the anterior of my right quadriceps. I have started wearing an SI belt. Pain subsides within 5 minutes. Additionally, I can get immediate relief by going into a modified child pose with my legs crossed but lower legs parallel and lean back. I'm concerned that I will have to wear an SI belt to do much of anything from now on. I've gone through multiple belts trying to find the one that really works AND I can sit down with it on.
I have a similar problems and bloating/constipation puts pressure on my spine and makes my legs, hips and feet numb. I often feel light-headed with neck pain so I don't feel safe to drive or go walking alone. I know walking does help when I've been able to get out.
Massaging the intestine works
You commented about a treadmill. What are your thoughts about an elliptical?
Hi there!
An elliptical typically is heavy on the quads -the quads are a hip flexor. This then will train an imbalance, so in my opinion, it is not the healthiest option.
The best thing you can do is walk outside and the next best thing would be walking on a treadmill. Thank you so much for your comment!
I am suffering lower back pain mid back its been 10y. Took many medicine. Doing exercise but 1/2 days after its increased. Give me some advice pls
This masterclass I made is the best advice I can give you www.corebalancetraining.com/masterclass
What do you do if you have painful knees also. How can you walk without pain.
Hi Liz, thank you for your comment! The Core Balance Training program can help with painful knees. By connecting to the deep core, which we teach in the program, the rest of the body, including the knees, also benefits, and you can see a marked improvement in both knee pain and walking.
We have had many students in the program report that as they progress through the program, they experience a reduction in knee pain, as well as increased functionality as they restore balance to the body.
I'd also like to share a video with you that Dr. Ryan put together on knee pain that I think would be very beneficial for your situation: ua-cam.com/video/VTeSEVBl9hQ/v-deo.html.
Feel free to reach out if you have any more questions or if there's anything else we can assist you with. 😊
Bridge is not for everyone it depends what other issues you have
Hi there,
Thank you so much for your comment!
In my program that I have created, I teach you a safe and effective way to do the bridge that most people have never been taught. If you are interested in learning more, you can sign up for the Free 7 Day Trial here : www.corebalancetraining.com/offers/cbtfreetrial
Thanks again for watching this video.
Does the si joint pain cause sciatica pain?
Mine did not thankfully! My herniated disc did years ago and it was horrible!
Hi, l have thigh, groin and glutes pain when walking with my walker inch by inch. My wrist ache so much as I need to support so much on the walker with my hands due to the pain in my legs. How long do I push my self to move with the Walker as the pain is unbearable, kind regards
Hi Maria, I'm so sorry to hear about the pain you're experiencing while using your walker. Dr. Ryan often recommends taking things slowly, listening to your body, and adjusting your movements based on the communication it's sending. You might find it helpful to start by taking short walks with your walker, focusing on maintaining good posture and engaging your deep core muscles, which we teach in the program. As you feel comfortable, you can gradually increase the length of your walks as your body allows. It might also be helpful to make sure your walker is adjusted correctly to provide optimal support for your body. Feel free to take regular breaks during your walks to rest and relieve pressure on your legs and wrists when needed. We hope this helps and wish you the best!
What about cycling?
Walk 5 minutes every few hours and go 6, 7......etc.....but use walking shoes and right posture for your case
Hi there!
Thank you so much for your comment.
I like to suggest a 1.5 hour walk a day, but if you are short on time then at least a 30 minute walk. My program allows you the opportunity to correct your posture with the method I teach. Thank you so much for watching!
what if your sciatica gets worse from walking? but you love to walk and just push thru it...stretching only temporarily helps but then it gets worse if i keep walking.
I can completely understand where you are coming from, but it's important to listen to your body and not push through this type of pain. Dr. Ryan recommends going right up to that point, resting for a bit, and then heading home. The next day, you can challenge yourself to go a little bit further. The best thing you can do is to restore balance in your body so that you can get a little more space for the nerve, and we would love to teach you how you can do this. 💙
@@CoreBalance yes i would love this too, i dont know if i have muscular imbalance, a tilted pelvis, or SI joint dysfunction, but something is definitely off on my right side and 've been in chronic pain for 3 years. It originated from a knee injury, after 2 months of chronic throbbing knee pain, i developed the sciatic pain and it just never went away. I've had from my lumbar spine, pelvis, hips and knees Xrayd and MRI'd and they didnt find anything on the scans. So is a mystery. I think muscle related?
Hello. How can i contact you?
Hi Almas, thank you for your comment! You can contact us at program@corebalancetraining.com with any questions related to your situation and the program. We'd love to assist you!
I had sciatica for 20 years from stenosis and herniated discs...can't walk too far
Thanks for sharing. If you can walk any amount, then you might be able to build on that little by little!
What about if you have scoliosis? There is no way you can ever be symmetrical.
Hi there, thank you for your question! Dr. Ryan believes it is possible to reverse scoliosis and correct muscle imbalances that lead to lack of symmetry, which we teach in our program. He talks about it more in this video: ua-cam.com/video/jQaumefDRds/v-deo.html.
we humans were not made for walking on two legs, but on all fours.
You had it right to begin with we are designed to walk not evolved.
😵💫🤮
He never says how to walk, just 10 minutes of: you need to walk. Duh!
This is not a ‘how to walk’ video, so I see how that could be frustrating if that’s what you wanted. Sorry you missed all the other valuable information!