How to walk correctly and fix your lower back pain. Take the Five Easy Steps
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- 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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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.
@@mybackloop This video "walk correctly" could that help if you have Trendelenburg gait aka Myopathic gait ???
Because I waddle when I walk ( I have a weak right hip and I believe my left hip drops ).
Plus, I have 2 knees to be replaced , I am not sure if the hip or the knees are causing the gait .
All I want to do is walk correctly. If you have any suggestions, your help is much appreciated.
Thank you, Debbie *My feet isn't spread out or pointing in an angle , both feet are straight forward* .
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
Thanks for posting this. Most people have NEVER learned how to walk correctly!
Absolutely right!
Because we do it naturally?
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!
You make walking fun again. I’m hearing staying alive with the exaggerated stride and that makes for a fun day of walking in good health! Thank you soo much 🤗
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
Thanks for this. I am a personal trainer, and find this information helpful for a client with back problems to regain the ability to walk, with all the ensuing benefits!
Thanks Mike....It's taken me 19 years now but I finely have most back and neck problem figured out. When you're evaluating clients have then breathe in and hold to see if an exercise or a muscle works better or tests stronger.....If so the stability of the pelvic floor is part of the problem. Just about to launch a fantastic pelvic floor protocol.
THANK YOU!!!
I needed this to help with back damage pain.
This was truly amazing. Thank you for such clear instructions and the demonstrations. I can feel a difference immediately
For years after the accident I relied on pain killers. Then I started walking. I walk through the bush country here, since watching the cavalcade of wildlife is great and keeps me going to see my "friends" every day. My ankles were weak, so I bought Australian Army combat boots which are light but give full support to the ankles. This straightened my duck foot gait. At first I had more pain since my injury was to the pelvis, but I kept going because I felt so damned fit. After a year I was walking 8km a day through loose sand with a 2'6" army stride. After 2 years the level of pain had dropped off dramatically. Then I started weightlifting with selected exercises - avoiding behind-neck-presses since they compress the spine. After a year of that I was lifting 16 ton a day and walking 56km a week. I have a deal now with the guy who sells the army boots since I get 7000km hiking to a pair and recommend them to all the army cadets. It takes a lot of effort and discipline, but I love the 2 hours a day devoted to exercise. There are some exercises I have to avoid still, and I think each of us must work out what those things are for our individual case. The nature of my injury means I will never have a 6-pack stomach.. however I have one hell of an 8-pack back and climb mountains. I'm 6'2" and feel pretty buff now, so people give me respect. You can be a victim or be a warrior recovering, it's all a matter of choice. The biggest barrier is that thing between your ears.. for no matter how restricted you are, you can always improve things. So walking for back pain? Yeh - do it
Your story gave me hope. Thanks man
Cool story!
Andrea what happen to u
GOPINATH MUNDHE nothing that serious.I was phisically very active until a nasty l5-s1 disk herniation last year kept me from walking for quite some time because of the pain, numbness and tingling. I dragged my leg around for months trying every therapy. After 6 months i tried ozone therapy injection with a neurosurgeon and in 2 months i am back to walk 5-6 kilometers. Pain still comes and goes but it's minimal and i know it will get away. Mc Gill big 3 exercises and neural flossing are helping in that regard...
Andrea Hope you're well. I had a similar problem and Mckenzie extension exercises with pelvic restraint helped tremendously
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
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"
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.
Very helpful especially when walking in crowded streets & traffic jams that you get skilled in walking in this very correct way thanks
Thanks
I'm watching this laid up in bed currently on ice. I just got out of bed and started to utilize this very informative video while walking around. I'm on my way! I will look up your other videos to stay strong and keep practicing this one. Thank you so much for sharing!
Glad the Goddess is back walking! Have a wonderful day.
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).
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.
Thank you Chuck! With these 5 steps I will add them to my recovery and am determined to be pain free for the first time in 6 yrs.
You're welcome Wesley - You're too young for pain. What's going on?
Just figured out I've caused a severe posterior Pelvic tilt and have hunched over for almost 40 yrs.and can hardly walk some days,plus a lateral tilt where I lean to the side,so the weight is all on the right toes.Been unable to work for years and realized I've been doing everything wrong for life.Leaning forward putting the weight on my toes has been normal my whole life.I never knew I caused my pelvis to shift forward and
was unaware of the damage I was doing causing Sciatica pain sitting,standing,and laying.Started implementing yours and some other steps yesterday,so now It's time to straighten up! Literally,lol.I would love any other tips that would help and would be greatly appreciated Chuck.I've put life on hold until I can correct it.My Doctors can't figure it out,so it's up to me .My only focus is to recover after 6 yrs.all day,everyday.
You give me a lot of hope despite my knee and lower pain issues?
Hope is the most important thing...it keeps us going.
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 TH-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.
simplicity is the key, thanks!
You're welcome Martin
after watching this I CAN WALK NOW!!!!!!! Thank you very much!!!
Some great tips! I am an avid walker and this video is a help! Thanks for posting this!
You're quite welcome.
Thank you very much , finally I found a great lesson شكرًا جزيلا
Please share with your friends......Helping people is what it is all about. Dr. Chuck
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!
This is so helpful. I am recovering from a displaced tibial plateau fracture (plate, screws, and graft) and just started walking again.
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.
Thank you so much after only a week such a difference
Thanks Dudley - appreciate the positive comment. Happy and healthy walking. Please let other know.
Thank you very much. I now need to get my husband to watch, inwardly digest and do as he is told!! I o try to look at the horizon all the time but it is important to be fully aware of what I am doing until my brain does it for me - habit forming.
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
My spine needs all the help i can generate this video helps a lot thanks
You're welcome Rona. Glad you found the video helpful. Happy walking.
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.
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 🙏
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.
I started doing this and my plantar fasciitis and low back pain went away.
Sweet! Thanks for letting me know.
@@mybackloop Thank you now I dont have back pain since Im doing this walk :) now to get it to look normal lol
Thanks for this - I will be trying this and keep you guys updated
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!
That's the John Travolta stride from the movie "Grease" (I think!) Good advice! I've been a shuffler for a long time. I feel more energetic when I walk the walk! Time to change for (my) good!
You're right! After watching that movie, I started walking like him for a while, but I stopped and became a lazier kind of a walker, as the doc demonstrates well in the video. Now, I'm gonna start Travolta walk all over again.
Great. Robert.
Thank you for clarifying that.
Best walk video out there
Thanks Beau...appreciate the comment.
Thank you for the clear, simple instructions. Just what I need.
☘️🌝🌲
Dis video has really improved my posture, really helpful, thanks chuck
Eloka Simon Your welcome Eloka. Glad it has helped. Chuck
Hi Chuck
Thanks for this, I am a Nordic Walking instructor and am trained Fitness Walking too.I always want to talk a lot, lot more about this basic stage before I give them poles so thanks for this.
+Theresa Saunders Your welcome, please tell everyone about the video and to watch it. Mention our site and Backloop as well, if you can. Again, thanks. Dr. Chuck
Great information. Never knew how much is involved in walking correctly. Yes. I want to strengthen my glutes too!
Just about to launch a fantastic pelvic floor protocol....a weak pelvic floor leads to over contracted hip flexors and weak or inhibited glutes.
Thank you very much, very nicely explained!
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
Excellent presentation video and easy to follow. Thank you for sharing your knowledge!
It's fun helping people.
Vasa P q
I`m going to follow the advice and see if it reduces my hip pain.
Hope hip pain is better. Do the high hip correction too. Good luck
Thank you!!!!
Glad you liked it!
THANK YOU SIR, I started walking correctly because of you.
Cool! I should have another cool walking video coming soon. Appreciate the comment and YOUR very welcome. Dr. Chuck
Thank you a zillion, I know how to practice now.
Just about to launch a fantastic pelvic floor protocol....it is going to be even better! YOU are welcome a zillion too.
Thanks, I will start walking this way and see how it goes.
Hopefully, very well.
Great Video - can relate to all the bad postures and understand your explanations and demonstrations. Thx.
You are very welcome.
Thank you. Helped me a lot
Glad to hear.
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
Thanks a lot doc.
I've always wondered how it is to walk correctly.
I will also show it to my father, I'm sure he needs it.
Thanks and glad you are sharing the knowledge. Dr. Chuck
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
Thank you so much. I'm trying to find out why my back neck hurts these days and it's probably because sinc I'm a runner I thought that same as in running and walking you strike at the mid foot but I was wrong. When u run distance u strike mid foot to cushion impact and when u walk u strike heel and push off with toes. Now I see the big difference and learned so many things. Thank you.
HI Mike. Two things...do either, or both of your shoulders round forward a little? Any head-fore posture or are you great...ask someone else. Any shoulder, arm, or grip/hand issues. Chuck
Before I saw ur video I was forcing myself to walk in the wrong way that I thought was right. And before I started walking the wrong way, I was walking the right way and never gave it a second thought. So when I saw this video I found out that the 1st way I walked was right. I now feel more comfortable walking the way you do in the video and my body accepts the old way back and everything u did was what I did. I've been walking the wrong way for like a month almost. So thank you for proving to me that my old way of walking was correct.
Thank you
You are welcome.
Thanks a lot from far far away! From Russia! I had a duck stride. Now I don't! And now it is much easier to walk, much more fun while walking! Women around admire my now fabulous walking stile:)))) Life improved! Great!!!! You are my hero!!!
You're welcome for far away, cool that the internet brings us closer together.
Great information! Thank you!
Your welcome, Tim.....please share.
Great Video...great information. Thank you for posting!
You're very welcome.
Good to know my walking is fine. My daughter says I walk 'too fast' but I just take long strides!
Proof of what you say is when I go shopping with my partner and dawdle I ALWAYS get back ache.
I think balance is a lot to do with it.
Push more with the toes. Balance is controlled by the cerebellum of the brain (posture, balance and coordination) and the better the feet move and the more they are used, the more input to the brain. Rib motion is real important too, cause oxygen is the nutrient of the brain (therefore RIB MOTION is key)
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
you talking about self conscious , you should check out the people who struggle when they walk .
It's called Waddle Gait and there's 3 other names for it too . Like walking like a penguin and we aren't advised how to
walk . Try and get the information and it's like looking for a needle in a haystack , it's so secretive.
I am very self-conscious now , I'll stay home before I get out in the public , so they can stir at me , when I walk.
It's not something I am proud of , which I am not . One day you are walking normal , the next day you are walking
like a penguin and wishing I could go back to normal walk.
I only wish if someone can tell me exactly what needs to be done, and I will do it .
I have trouble with the toe pushing. I have very flat feet and they are very weak. I also have poor balance because of this. Also lower back pain. I will give this a try. It will be great to no longer feel this constant back pain.
Even if you take short strides initially, push with the toes as best you can..The rest will follow. Good luck
Thank you. I think this will strengthen my feet also.
How is it going?
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 so much for making this
You're welcome. Happy walking!
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
Thank u Doctor
This look good. Thanks! I’ll try it.
Hope it worked for you.
great video. thank you very much.
Thanks
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
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
I like your presentation dr. I am eighty plus wth.a.fractured thigh bone .i love to walk like you.I.will try.
Best video on this subject.
Thanks Salil. Appreciate you're comment.
Thanks so much again! I've been doing most of what you suggest, except the shoulder movement part and focusing on the horizon. I will work to incorporate those things in my daily walks.
How is it going, continuing to improve and get a string to your step, I hope. Dr. Chuck
Things are going great! We recently moved to another state and I've put my back through a lot during the move. Both the high hip adjustment and new way of walking have helped me so much & I know I'd be in a lot of pain otherwise, especially without access to my regular chiropractor. Will find a new one here soon! Thanks for asking. :)
SWEET!
Great video, thanks!
You are welcome.
Great video.I am trying out the methods and I have to say it really feels better and more practical for the body but the problem with me is I start to walk really fast while following the instructions in the vid and my calves and ankles get worn out quickly.Should this be a concern or is due to me walking incorrectly and having weak calves?
Thanks for this. Such a basic thing, walking. But, we somehow lose the natural form over the years.
MsMayaanne
It is a basic thing. Glad you liked the video.
Hello Dr Chuck, I have Severe spinal stenosis. I watched your video and I do everything wrong. With the help of this video .I’m going to try to do it the right way and see if I can alleviate the pain I’m feeling in my back and my legs which has become worse.i have DDD, Spinal stenosis And herniated L4 -L5..... Thanks for the Video. Rob
thank you Chuck, for your excellent advice.
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
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
Thank you so much, you are very informative
You are welcome, Ana.
Excellent! Thank you!
Ronie Shackelford
Please share the video with your friends and consider a Backloop.
Thank you!! 🤗🙏
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!
Thank you!
You're quite welcome!
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.
Thanks
I'm hoping this helps. Thanks!
It will Gary!
I get a sore lower back when walking, I’ll adjust my strolling technique.
Thanks
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.
thank you sir for this informative video.
You are very welcome.....please share it with others.
Thanks Dr. Chuck
This is make sense. Thanks Dr
You're very welcome.
Thanks for the awesome advice!! 🙂
You are very welcome....please share.
Thanks this is very important
You are welcome.
Found quite useful. Its an eye-opener. Thanks for the wonderful video.
Clement Samuel
Your welcome, please send to your friends.
im 32 and this really helps
It only for Nice people like YOU. Have a wonderful day. Dr. C
Thank you. Dr. Chuck