🌿 Folk Prescriptions

For Lumbar Vertebrae Disorders, Try Inverse Walking
2004-04-02
Young people should not underestimate spinal health. Experts point out that due to excessive workloads and lack of health awareness, many young individuals suffer from degenerative spinal conditions typically seen in the elderly, plagued daily by back and waist pain. Besides timely medical treatment and avoiding prolonged static postures, are there better preventive measures? Recently, reporters interviewed Professor Dou Wenhao, an expert in sports science at Beijing University of Sport, on the prevention and treatment of lumbar vertebrae disorders common among office workers.
Waist rotation exercises and inverse walking have proven highly effective in treating and preventing lumbar pain.
Professor Dou said that lumbar disorders are common among those who sit for long periods, presenting as fluctuating pain that worsens with fatigue. Although physiotherapy can relieve pain, it cannot address the root cause. According to sports medicine research, waist rotation exercises and inverse walking are highly effective in treating and preventing lumbar pain.
The basic movements of waist rotation are as follows:
Stand with legs slightly apart, hands placed behind the waist, rotating the body around the waist as the axis. If pain is severe, move slowly—first turn left, then right. Though simple, this method is very effective; everyone is encouraged to try it.
Another method, widely promoted internationally, is inverse walking—a therapeutic exercise for lumbar disorders. During inverse walking, alternate steps backward, strengthening the posterior thigh muscles and back muscles, enhancing the elasticity of the lumbar ligaments and stability of the vertebrae, restoring function of bones, muscles, and ligaments, thus reducing or even eliminating lumbar pain. Inverse walking is now widely used for fitness and is suitable for those with back injuries, muscle pain in the waist, or poor cerebellar balance.
Inverse walking is simple to perform and easy to master, suitable for all ages.
It is recommended to practice inverse walking once in the morning and once in the evening, each session lasting 20–30 minutes, progressing gradually. For acute lumbar pain, immediate practice of inverse walking can provide excellent pain relief. Chronic patients who persistently practice inverse walking may see good results within two months, and some may even be cured.
Caution: During inverse walking, spatial perception declines significantly, increasing the risk of falling. Therefore, avoid fast pace; walk steadily, eyes fixed on the ground ahead. For safety, walk with the front of the foot gliding backward alternately. Alternatively, walk in pairs—one walks forward, the other walks backward, alternating turns to support each other. Professor Dou emphasized that the ideal pace for inverse walking is about 60 steps per minute initially, while healthy individuals should aim for 90–100 steps per minute. For those with back pain, heart rate should increase by more than 10 beats above resting level.