Back pain and Nordic Walking: One way to health

I came across the abstracts from the International Nordic Walking Federation's annual conference. Here is some information from one of the presentations. This one was by Jacqueline Zoro, physiotherapist, trainer and massage – practitioner, INWA National Trainer, Italy, NW National Technician Master’s degree 1 lev.

Results for the participants in the study included:

• Reduced back pain
• Posture improvement
• Improved stability, flexibility, and strength
• Improved social relations
• Better sleep

Exploring Muscle Activation during Nordic Walking

I came across the abstracts from the International Nordic Walking Federation's annual conference. Here is some information from one of the presentations. This one was by Barbara Pellegrini, PhD Centro Ricerca Sport Montagna e Salute , Dept of Neurosciences, Biomedicine and Movement sciences - Università degli studi di Verona.

The researchers used electrodes to measure muscle activation.

Results:

• Triceps were 16-40 times more engaged than in regular walking depending on intensity.
• The upper back was 4 times more engaged than in regular walking.
• The biceps and shoulders were 2-3 times more engaged than in regular walking.
• The abdominal muscles were more engaged than in regular walking.
• Oxygen intake was higher than in regular walking.
• There was less stress to the back muscles than in regular walking.

One study yielded interesting results related to low back pain

Some research is being done about the relationship between Nordic walking and chronic low back pain. One study was neutral about whether there were positive effects. There was significant pain reduction after warming up with Nordic walking poles but no further pain reduction during the rest of the walk. The researcher theorized, "With many participants rating pain near the lowest point on the scale at the start of the walking course ratings may have been susceptible to a floor effect with little room for further reductions of their pain." In other words, pain reduction was so significant, there wasn't much more to do.

Background.

• Not as many sufferers walk for exercise as we would expect.
• Nordic walking increases heart rate, oxygen use, and caloric expenditure without increasing perceived exertion. In other words, Nordic walkers don't feel like they're working harder even though the numbers say so.
• Other studies suggested reduced lower back pain after 6 to 8 weeks of Nordic walking.

Method.

• 20 adults: 12 male, 8 female.
• None of the participants had Nordic walked before.
• Participants walked 1 mile after a warmup walk.
• Participants were randomly chosen to walk without poles or to Nordic walk. That would provide a comparison of walking methods.

Outcomes.

• Significant pain reduction from warmup with poles. Pain levels remained low during the rest of the walk.
• Confirmed other studies that perceived effort didn't change even though actual effort increased.
• Participants continued to walk slowly even though pain levels didn't increase.