People who sit for long periods in the office may have some problems with their cervical spine. These individuals may want to alleviate these symptoms through exercise. Can walking backwards treat cervical spondylosis? Does it benefit the cervical spine?
Does walking backwards benefit the cervical spine?
Walking backwards can assist in the treatment of cervical spondylosis.
The main cause of cervical spondylosis is long-term sitting and incorrect posture. During the process of walking backwards, the body needs to straighten the waist or slightly tilt the body backwards, keep the eyes straight ahead, and swing the arms. This can relax the muscles of the cervical spine, thereby alleviating discomfort. Therefore, walking backwards every day can improve cervical spine problems.
What are the benefits of walking backwards for the cervical spine?
During forward walking, the body posture and pelvis are tilted forward, putting the cervical spine in a tense state. Over time, this can lead to habitual chronic strain. Walking backwards can relax the muscles and bones that are in a tense state in the neck area, which is beneficial for the adjustment and recovery of the strained area. Therefore, walking backwards can help improve the cervical spine in people with cervical spondylosis.
Methods for treating cervical spondylosis by walking backwards
Do not walk too fast
Walking backwards too fast can easily encounter obstacles and increase the risk of falling. Therefore, when walking backwards, the speed should not be too fast, ideally around 60 steps per minute.
Maintain correct posture
It is best for cervical spondylosis patients to raise their heads, straighten their chests, keep their eyes straight ahead, and naturally swing their hands while walking backwards. Additionally, it is recommended to first touch the ground with the toes, followed by the soles or heels.
Control the speed
The intensity of walking backwards should not be too great. Each session of walking backwards can be controlled within 20-30 minutes. Long-term adherence can effectively improve the symptoms of cervical spine problems.
Precautions for cervical spondylosis patients walking backwards
1. It is best for cervical spondylosis patients to wear flat shoes when walking backwards. This is because the center of gravity of the body is on the heels during walking backwards. Wearing high heels can easily lead to unstable balance and increase the risk of falling.
2. When walking backwards, it is best for cervical spondylosis patients to choose flat, straight, less crowded roads. The road segment should not be too long, ideally around 100 meters or 500 meters. This allows for familiarity with the path and slightly faster pace.
3. When looking backwards during walking backwards, alternate the left and right directions. Look back to the left, then to the right. This can provide effective exercise for the cervical spine and neck muscles.
