Walking to relieve Back Pain
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- Опубликовано: 31 май 2024
- Walking wearing barefoot shoes or walking barefoot causes back pain for most people who continue to heel strike, when they no longer have the protection of a thick padded heel of a conventional shoe.
In this video I explain why heel striking is causing you Low Back Pain and what changes you can make to fix it.
Forefoot walking, landing on the lateral edge of the foot, first, is often the remedy for people who have low back pain, when walking barefoot.
Topic 00:00
Sitting 00:30
Heel Striking 01:10
Demonstration 02:00
Forefoot 03:40
Leg Swing 04:30
Overstriding 07:00
Shoes 09:40
Balance 11:33
Strong Hips help Back Pain 13:05
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I've learned I've been breathing wrong, sitting wrong, resting my tongue wrong, and walking wrong. I wonder what else I'm doing wrong lmao. Great video btw
This guy is the Athlean-X of life (but actually correct information) lol
So frustrating 😔
Breathing wrong??
@@Sekhani8 mouth breathers exist
@@edwardtye4119 What kind of misinformation Athlean-X gave? He helped me a ton countless times.
Hey man I just want you to know this video honestly changed my life. I have been trying to piece this puzzle together watching maybe close to a hundred hours of exercise and physical therapy videos, getting massage therapy, seeing a chiropractor, making my workstation as ergonmic as possible, and still be in pain or fall back into the same patterns. Your videos are life saving and I found this one right before I began to pursue dance classes to try to expand and heal. Thank you for all that you are doing
Excellent! I'm glad to hear that.
Dancing would my #1 recommendation for long term mobility/health.
Fs
hey, how've you been doing since?
What was your problem initially if I may ask? I am on this same journey that you were on I'm looking everywhere for ways on how to stop my lower back pain. Mine is only to my right side.
@@GrownandHealthy 100% I/we were in our best shape when my wife and I were dancing regularly!
The first day I tried walking with forefoot strike my calves and hamstrings were burning so much! I engaged those muscles that has been asleep for so much. But it has been so freeing, and just the day after I could appreciate how natural is walking this way. Now I feel more confident, more healthy, more high and my posture while walking has improoved a lot. I used to hunch my back all the time and had to actively think in order to keep it straight. But now it is just a direct consequence of the more steady and balanced forefoot walking. My lower abdomen muscles used to cramp all the time as I never stretched them, and this problem has disappeared as well. I can't thank you enough. This is life changing!
Yes, I overdid it in my transition too. It took for me more than a day to feel natural walking forefoot.
I'm so gonna try this after reading your comments
How do you walk on the forefoot though? You press on the concrete with side of your forefoot or do you take long steps to make it easier, or small steps, or what?
Same boat 😂
@@connergalles7106 I’ve been watching quite a few videos trying to learn this technique after more than 50 years as a heel striker. It seem smaller steps are the way to go.
Man I gotta tell you.. I suffered a fibula dislocation as a teenager and it's been plaguing me for years. My chiropractor can always fix it, but it just slips right out again. I came across your videos and realized I've been heel striking all my life. Even when I run..
Now though, it's staying. I've been walking with my forefoot and everything's changed. Even when I run! So, thankyou. Thankyou for teaching us.
Great! I'm glad you have found it helpful.
I've been walking and running forefoot since I was a child. Some people around me want me to change to heel strike because they think the way I walk looks weird. Glad I didn't change.
People who want you to change something just because it bothers THEM and is not how THEY do it are best ignored and avoided completely
Hey Bro, after a month practicing fore foot walk this is a life changer my back pain has disappeared during my walks, keep the good work up and I will keep spreading the word
I never know that walking can be explain this much. I love walking exercise. The more and the longer i walk the more i get the benefit for my lower body health. Its amazing.
Children naturally forefoot strike.
I started wearing Vibram five fingers shoes about six years ago. It was hell in the beginning, but it literally cleared the plantar fasciitis and bunions that I was forming.
I will never ever go back to normal shoes again.
I own about 30 different pairs of Vibram five fingers shoes now!
I get them on eBay, because a lot of women try them out and then don’t like them and then end up selling their practically brand new shoes!!
Barefoot shoes, going barefoot, literally changed my life.
Thank you for this video. Most people think I’m crazy.
That is great to hear!
I love my five fingers, too!
I totally understand!
Wow, that’s a great tip on the vibrams! Only thing is, the different styles sometimes require a one size difference. So being able to return a size and get a different one maybe necessary. But I will check out eBay!
30 pairs at once or 30 pairs over time? Why would you need so many?
I love how you show the demonstration of the pedestrians walking
One day my dude will have 4.35 million subscribers, and it'll be because he gave away more value than the others were trying to charge for.
Gratitude for the education and explanation.
Finding a boss human who shares his technique to be a boss. “True walking” technique. Lost art from the beginning of time lost to us. Damn the times is a changing.
At 66 I'm just now learning how to walk! As a lifelong heel striker I have worn out both knees ( 2 total knee replacements ) and can no longer do calf raises. I'll definitely be keeping your lesson in mind from now on! Thanks for posting this very instructive video!
This video is more important than I realized, because I thought I had changed my walking habit, but watching this once again, I can see that I still have a way to go for reorganizing the way my body walks
Both guys walking in the background are perfect examples of this walk.
Yes, Exactly.
I’m the only person I know who walks this way except one girl on my high school basketball team that just walked like this naturally no matter what shoes she was wearing. This was back in the late 90s. I had a bad neck/jaw injury in 2002, and I had to stop doing all activities besides sitting, lying down flat, or walking. In 2009, I switched to Merrell Vapor glove shoes, and my spine and stability got stronger. I started walking properly on my forefoot, and the first 2 weeks were rough. My feet and calves burned! How much atrophy in those poor muscles I had despite being a 2 sport D1 athlete in college and in the Army afterwards. It’s criminal that we’re taught to walk wrong by our shoes. I remember hating shoes as a toddler; they made me feel clumsy, uncoordinated, and bored. Now I know why.
Thank you for a great video. I am transitioning to barefoot now and your videos breaking down the interconnectivity of my toes up into my abs and back is SOOO helpful. Decades of conventional shoes have left weak and compromised toes, feet, lower legs, super tight hamstrings, accompanying pelvic tilt, week hip flexors, and tight lower back. Your breakdowns have been and continue to be very helpful in my recovery. Thanks again.
Glad you found it helpful! thanks for watching!
You're a champion! Best forefoot striking instruction on the internet. This is a total game changer for posture, back pain, knee pain. I've been dealing with weakness in my abdominals and glutes FOREVER and with this method of walking I see huge improvement in how I FEEL walking. It feels natural again, like childhood, like I'm walking as I should be. THANK YOU SO MUCH FOR PRODUCING THESE VIDEOS I AM SHARING WITH FRIENDS AND FAM!
I absolutely love your teachings!! I’ve been a marathon runner for years. Now at 60 I enjoy long through hiking… I’ve seen the shoe industry embrace the “born to run” Christopher McDougall culture only to spit it back out and design giant plush shoes with plantar plates and rocker bars…. Love your stuff!!
I suffered a spinal cord injury from a near fall on a wet surface, and could not get help. Long story short; I used walking up hill to realign and strengthen my spine. It was clear to me that I was unable to walk without engaging every muscle of tensegrity. This angle stretched my spine and tightened my lower abdomen. I focused on stacked erect spine, engaged abdominals and pushing off with lower glutes and toes of back leg, rather than climbing. I leaned back to that I was not bending forward. I invested in Zero shoe and learned how to walk all over. One step at a time with lots of concentration and tears. Thank you for teaching humans how to properly use their bodies!
This is soooo underrated piece of information. You have a very intelligent approach to these things, I'm fascinated really. I am flat footed, bad eyesight due to work, had several injuries due to combat sport few years ago (Tore ACLs few times). Because of all of that my back became stiff and fuc*ed up, I can't sit, can't walk. I'm in constant pain. I started to workout again but I noticed that the first thing I needed to do is to reengineer myself to have a functional frame that is able to function properly (I study mech. engineering, so It was very natural for me to come to that conclusion, that's why I don't focus on building muscles primarily anymore).
Everywhere I tried to look for an answer I noticed that nobody focuses on stuff like this. And doctors don't know sh*t either. I'm going to watch all of your videos from now on. Keep doing this, you are needed! Best regards from Croatia.
And thanks, wish you all the best in life!
Thanks for watching! If you have any questions, just ask.
hey man! I just realized I was heel striking when a triathlon trainer warned me last week that I ran on my heels. Since then, I started to realize the reason of my lower back pain on long walks and running. I thought I had an issue with my backbone. I even met a physiotherapist several times about it but nobody warned me about my foot strike. So, your video helped me realize it all in detail. All the information is well appreciated. Thanks bro!
Thank you for mentioning the QL. I recently took slow motion videos of me walking both with shoes and barefoot. I was shocked! The left foot came in, and the right foot flew out. The QL on the right is always engaged! I do a lot of stretching without getting any relief.
Thx! I, also, would like to see someone walking like this for several minutes. Need to see and mimic to learn and (more importantly) unlearn.
Thx again💝
I will post that today.
As someone who walked heel to toe and gets aggravated knee, I started walking on ball of foot and see improvement, I urge everyone to see this video!
After having chronic leg pain since going back to the gym for about a month I started doing forefoot walking on my treadmill warmup at the gym today. It felt strange at first but I started to feel capable of going about 10% faster due to the foot positioning alone for the same effort. it definitely pulled in a lot more muscles in my lower back and lit up my legs as well. then I did my workout and so far no back pain. thanks you so much for posting this video.
thank you so much! I have low back pain due to scoliosis with spine rotation. i can't walk for 5minutes without feeling pain in lower back. but walking with what you taught here and a pair of soft bare foot shoes, I can walk as long as I like and no pain at all!! I can even release the low back pain with a few steps of forefoot walking!! it is so amazing!!! this is indeed life changing!! thank you very much!😍
I suffer from back pain for over 10 years now. And now I come across you're explanation and I notice I walk completely wrong. I practice now but I notice how hard it is for me to walk properly. As you say no glutes activation. I practice now everyday because I really start realizing what I did wrong all this time. All though I find weird no physical therapist this ever accours to me. It should be explained to them asswell again. Thank you so mutch for this video❤
Dude, you're a genius! I have a slight lombar scoliosis and I feel that my right leg is slightly angled towards the outside - the tip points more to the outside than symatrically as the left foot's tip. I can even feel that I'm not straight and symetrical and chyropractice sessions didn't fully help either. I'll start walking like this starting from today and balange my lower back! Much love from Romania and keep up the good work!
Walking uphill on the sole of the foot rather than the heel, feels much more comfortable and faster. Just makes sense as you would do the same thing if u were sprinting or doing the sled push exercise.
Well years of physical therapy and chiropractic care did very little for my lower back. A week of doing this has greatly improved my lower back chronic pain. Wish I would have seen this video much sooner. Thank you very much!!!!!!
Im re learning to walk watching you stuff, I spent 12 years Army Marching and Tabbing with weight and boots basically ruined my ankles and Knees. Im having issues now that i look down at my toes to walk right.
funny, no one taught me but I have been walking like this for years. my knee pain has gone. I highly recommend this!
This was very well explained and demonstrated. Thank you for making this video!
Glad you enjoyed it!
It is God-ordained that you came on my screen. I need this information. I have been suffering physically. I am internalizing and will be doing this. Thank you!
I wonder why this is absolutely not taken into consideration by the vast majority of osteopaths. At least here in Italy. I am speechless. Yet it is all so logical and linear.
Really a very interesting video. They should teach these things in preschools.
Thank you for watching! I'm glad you found it helpful.
Yes I know. Amazing isn’t it? I’ve been using barefoot shoes now for about 11 years. It’s so apparent once it’s explained and done, that this is correct.
Just started walking 10000 steps per day and had horrible back pain. Your explanation was perfect. Thanks
hey bro, I stumbled across your channel about 10 days ago. this walking technique has been a life changer for me. I have gone on two long walks, the first went ok but not having the right shoe (zero drop) caused blisters on 3 spots in my feet. the second walk went superbly well. I had to keep reminding myself to strike on mid / forefront first. I'm still trying to make the adjustment as transforming from heal strike to mid section does take time. THANK YOU!
Absolutely true man. Hence, why all the Boston Dynamics bots are developed to walk in the correct, balanced way.
You perhaps saved me a lifetime of pain cause of ur videos sir, I'm 25 but fixing my habbits and one of them is bad walking
Thank you for this video I work in a warehouse and walk for my entire 8 hour shift. I deal with lower back pain, ankle pain and currently found out that I have mild calcaneus bone spurs. Currently stuck using padded shoes and Good Feet arch supports to help (albeit slightly) with the pain. I did use barefoot shoes before, but my feet hurt too much because of the warehouse floors 😭
Glad it was helpful!
Try Vibram v trek very comfortable with a thick enough sole for hard floor
You can try getting a flexible sole barefoot shoe with zero drop, and then get a thick cushion sole inserts to put in there. I actually bought some cheap water shoes at Walmart with a thin sole but then put in cushioned sole inserts in them. I am still able to bend my foot in the middle when I walk in it has the zero drop. But you can try this since you have to walk on cement floors. It will still help though for you to do this much and to change how you walk like in the videoBecause you will begin to land properly on the hard floor
Changing my gait has dramatically improved my life. My chronic pain is now gone. I can’t thank you enough.
This makes so much sense! I am really glad I stumbled onto your video!
New subscriber. I'm never sitting. My job I'm on my feet 10 hrs. Days off I'm busy standing too. It has it's challenges
I am excited to try this.
Brilliant. Thank you for making this video!
This video is pure gold. Thank you
Simply amazing. Thanks for sharing
What a great video. Thank you for being so thorough.
I've had your video saved for a couple of weeks to watch. This morning during my walk I remembered the thumbnail and decided to walk based just on the picture. Totally worked! I have osteoarthritis in my back, hip, and knee, and after a forty minute fast walk on concrete I have zero pain. Just watched the video, then shared it everywhere. Thank you!
Excellent video, I am binging right now on your videos , thank you for you insight and easy listen style in which you speak.
It does work. After only 2 days, my knee pain is already diminished significantly.
Life-changing! Thanks
Note : No need to be topless to explain how to walk lol
He’s getting sunlight on his skin though. It’s good.
I’d be topless too if I could.
One should wear less clothing whenever possible.
If I looked like him I wouldn't even own shirts
No, but doesn't it add an air of 'I know what I'm talking about'?
@@alastairtheduke Absolutely not. Showing muscle was off-topic unless it was meant to secretly impress/seduce the audience lol
@@simplex5155 found the light skin that burns easily in the sun 😂
Thank you very much,this really helped me
Such detail, thanks brother man 👊❤️
Excellent video. Thank you for this info, stuff I learned when I first got into wearing barefoot shoes but have gone back to heel striking
This is fascinating. Thank you. It's strange to think that in modern times we need to be taught to walk properly.
thank you so much! this was so eye opening for me , im practising it at the moment and will continue to do so.
Thanks so much for this informative and invaluable sharing 🙏🏼
wow just tried to walk with this tecnik for 100 meter, and now i have
muscle ache it did show me now how weak is my muscle there .:D thx for the video, thx for it
omg this was eye opening!!!!! thank you!
You are a legend man, thank you so much for making these videos!
Thank you for this!
Subscribed because I honestly wanna get a better impact in my life, thank you for being very informative
great vid' thx ... will apply this logic in the hope of amends to my knee and ankle flair up's
Great video buddy! Im trying to do this myself.
Everything you’re saying makes sense intuitively! 👍
This is insane how awesome this infornation is.Thanks a lot man. I was in agony all day and although still sore, this helped.
Thank you so much 🙏🏻 This advice was a lifesaver. No more back pain 🙌🏻
Thanks for this video my friend. Just realizing at the age of 30 that my gait is exacerbating an old injury. Also, great work on your physique. Your dedication is clear.
Thanks for this video 🙏❤️❤️
Dude this is really great! I stumbled across this video because I was getting into arguments with "Barefoot-Footware YT Influencers" who don't know wtf they are talking about (some of them are even Drs and PTs 🙄). I'm so glad there is at least one person on here trying to help people understand!
Bob and Brad videos and then I found yours have changed my life, thank you so much
i highly appreciate your lesson, sir!
I was a letter carrier for ten years and never had any proper instruction. Injuries were usually attributed to over use while carried a load but these instruction probably could have reduced short and long term injuries substantially for me and my co-workers.
Thank you for this….sooo helpful so see it repeatedly demonstrated for image imprinting to our brain
Thanks for being so generous and sharing your knowledge with everyone. I learn something from all your videos. ❤️
Thank you, for watching!
Thanks, your video is very useful.
Thanks for the tips. I knew something was wrong with heel striking.
Dude. I wish I had found this video a year ago. This video sums up years of research that I’ve done to try to heal my pain, which no credible doctor could diagnose but we’re reluctant to give mri’s for. You explained it so well.
Thank so much for such an informative & scientific demo & instruction on walking. It's the best I've ever come across from your videos.
Thanks for the detailed explanation of the correct walking pattern
Very interesting video. I will try it out.
It's obvious that you have a lot of knowledge... Wish you all the best with the channel.
Great stuff, thank you. I'm a gonna get to work on this.. I already have the barefoot shoes but the gait needs to improve.
This is the second video I've watched this year on this, and yours is the most extensive with the most information. I'm SO THANKFUL FOR YOU and for the knowledge & wisdom you're imparting. I've had back issues since I was 5 years old after falling straight down on a seesaw. At 23 I broke my neck and back in a minor way, and have had Yoga save my life in a huge way. In recent years it was the sitting that got me, sitting for hours every day, for months, for repeated years now has caused precisely what you taught here. The movement you teach is what has reshaped my back again. Thank you a million times over.
Thank you, very good inf
Thank you so much my Brother ❤
Thank you so much and please continue doing these videos to re-educate viewers as much as our gait patterns to alleviate if not eradicate low back and knee pains.. i’ve been practicing all your videos and it has helped me so much.. more power!!
등 통증이란 제목 때문에 영상을 끝까지 보게 되었네요. 바르게 걷는 방법 중요한것 같아요 : )
Awesome info.
Thank you for your detailed videos. I understood now, why I got heel/calcenius pain, had permanently heel striking, I've very flat feet, must wear shoes with inlays.
Oh my god!!! This is how I used to walk as a little kid. But my babysitter used to yell at me for walking this way. Then years later I was in high school marching band where a heel strike is REQUIRED to march. Since then I’ve been having horrible back and knee pain, to the point where I walk with a cane at 17 years old, and I can’t walk in a straight line. But I just tried to walk in a straight line with this method… and I can do it!!! Obviously this doesn’t fix all of my underlying issues that causes my chronic pain, but I legitimately haven’t felt this good in years. Thank you so much man.
A totally new concept, but I will certainly put it to practice. Won't be the first time I've had to correct a bad habit and thank you.
Interesting and makes sense
Big thanks, i will start to walk like this to day
Thank you!!!! Will keep on sharing your video!!!
Awesome thank you!
Great explanation
Wow! Looks promising! Going to try this technique of changing my gait.
Subscribed..!!!
I find the posterior pelvis tilt more common. Most people sit on their butt, not on their sitbones and so erase the lower back curve
Very true! I know that, because that was my situation also.
😊thank you i have cerebral Palsy and suffer from muscle spasms and needed help learning to change my walking gait Drs told me to change my gait but couldn't tell me how so again thank you for showing me how to slightly lean forward into my step ball 1st pushing out toes and walk 😊 and not wing leg heel 1st step, ball roll 2nd. toe push 3rd. 😢 You are a life saver. ❤❤❤i mean really i use to walk all over my town area just to walk everyday i mean walk covering ground for that 10,000 steps a day yes im excited im finna get my 🏀 booty back aye.
This is great information. My back is killing me now just thinking about it.
Wow, excellent explanation of what seems to be a missing link in our understanding. I've been transitioning to barefoot does in the last two years and has never thought that this might also help me avoid boots of lower back pain that I would have about once a year. Many thanks.