Nordic Walking and Back Pain: What Science Says
Back pain affects nearly 80% of French people during their lifetime. Low back pain in particular is the leading cause of sick leave in France. In this context, Nordic walking is gradually establishing itself as one of the physical activities most recommended by health professionals.
Why does Nordic walking relieve the back?
The World Health Organization (WHO) recommends walking to prevent and treat low back pain. Nordic walking goes further than ordinary walking: the push on the poles encourages the straightening of the spine and the opening of the ribcage, which mechanically reduces the pressure on the lumbar and cervico-dorsal vertebrae.
A 30% reduction in pressure on the joints
Studies have measured that regular Nordic walking with correct technique reduces the pressure on the spine, knees and hips by 30% compared with ordinary walking. This phenomenon is explained by the distribution of loads over four supports (two poles, two legs) instead of two.
Strengthening the natural core
Nordic walking works the deep trunk muscles (the paravertebral muscles, the abdominals and the transverse) which form the spine's "natural corset". By strengthening them progressively, regular practice improves lumbar stability and reduces the frequency and intensity of back pain.
What to do when your back hurts?
With active back pain, it is advisable to choose slightly shorter poles to reduce tension in the shoulders and avoid lumbar overextension. Start with short outings (20 to 30 minutes) at a moderate pace, favouring flat terrain. Consult a health professional before resuming activity if your pain is acute.
Nordic walking on prescription
Since 2017, French doctors have been able to prescribe sport. Nordic walking is one of the adapted physical activities recognised for their effectiveness in managing chronic back pain, particularly within rehabilitation programmes offered by some physiotherapists.
The MØNARC® Arcs de Marche®
Curved 100% carbon Nordic walking poles, 140 g per pole, designed in France and assembled in France. Their curve directs the push more forwards and reduces the vibrations transmitted to the arms, two effects measured by Université Grenoble Alpes.
Key takeaway: Nordic walking reduces the load on the spine by 30% and strengthens the deep core. It is a precious ally against back pain, to be practised with correct technique.
Going further
- Nordic walking for seniors: benefits and practical advice
- How many calories do you burn Nordic walking? The study figures
- What speed in Nordic walking? Pace, heart-rate zones and progression
- Nordic walking in the mountains: technique, safety and pleasure at altitude
- Nordic walking and knee pain: answers to the most frequent questions
Disclaimer. This article provides general information. It does not replace the advice of a doctor or health professional, nor supervision by a qualified instructor. Before starting or stepping up physical activity, especially if you have a health condition, pain or ongoing treatment, consult your doctor. Exercise according to your fitness, on suitable ground and with equipment in good condition. Each reader remains solely responsible for their own practice and for the decisions they make based on this information, and MONARC SAS cannot be held liable for their consequences.
