Скачать или смотреть Lower back pain with walking? Or running?

Many cases of lower back pain are direction‑specific — the pain gets worse with movement in one direction. Locomotion (walking/running) is extension-based (back bending). If back bending hurts, try repeated forward bends and see if they help — repeat several times a day. 🔁🧘‍♂️
Next, work the neighboring areas: upper back and hips. Try foam‑roller extensions and hip‑flexor stretches to reduce strain. 🌀🦵
Also build strength and endurance: stronger abs slow down excessive arching (eccentric control) and better glutes help hip extension — both take pressure off the low back. 💪🔥
If your spine is sensitive to compression from walking/running, try decompression moves like hangs. Calf and oblique training can also help. 🧗‍♀️🦶
Sample program for an extension‑sensitive spine:
Daily (2x/day)
Hip‑flexor stretch 30s × 2 each side 🕒
Thoracic extension (foam roller) 2 min 🌀
Cat–Camel (focus on camel) 10 reps 🐈🐪
3×/week
Glute bridge 10–15 × 3 🍑
Anti‑extension plank/press 30s × 3 ⏱️
If pain worsens or is persistent, get assessed by a clinician. ✅
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