Walking to relieve Back Pain
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- čas přidán 19. 06. 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!
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.
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.
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.
I love how you show the demonstration of the pedestrians walking
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.
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
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!
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.
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?
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.
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!
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.
Bob and Brad videos and then I found yours have changed my life, thank you so much
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.
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 so much! this was so eye opening for me , im practising it at the moment and will continue to do so.
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!
Thank you so much 🙏🏻 This advice was a lifesaver. No more back pain 🙌🏻
This is insane how awesome this infornation is.Thanks a lot man. I was in agony all day and although still sore, this helped.
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!
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!!
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!!!!!!
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!
You have the best videos I’ve ever seen to demonstrate proper walking…wearing heavily cushioned shoes my whole life I now realise has encouraged laziness…because we rely on the cushioning instead of proper form. I’ve always had problems with shin splints and pain even just walking - and seeing this it’s no wonder. I hope it’s not too late for me because I’ve always wanted to run but injuries have put me off.. you’ve made me aware of what should have been obvious all along. Thanks again for these great videos!…
Excellent video, I am binging right now on your videos , thank you for you insight and easy listen style in which you speak.
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!
Subscribed because I honestly wanna get a better impact in my life, thank you for being very informative
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.
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.
funny, no one taught me but I have been walking like this for years. my knee pain has gone. I highly recommend this!
Changing my gait has dramatically improved my life. My chronic pain is now gone. I can’t thank you enough.
Thanks you so much! I am a Personal Trainer and suffering from knee and SI joint/back pain for years. Tried so much, and ending feeling dumb because proper movement is my job, but i couldn't do it myself. I Just couldn't find the link between my heel landing way of walking and my injuries. Your explanation about the QL taking over the job is so spot on. Thanks a lot!
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!
The hest!! This is better than yoga for knee pain!!
You are the man!!!
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!
Thank God i stumbled on your video i walk for my job and i was starting to get foot pain now tomorrow im gonna walk the way your suggesting and ill let the comment section know if it worked in helping ease my pain. Thank you brother.
Thank you so much for your videos. I’ve just found the barefoot community as I try to fix my plantar fasciitis. Your videos are so informative and helpful. Im trying to walk as you suggest. It takes a lot of practice. I haven’t perfected it yet. (I have to undo 60 years of walking incorrectly) but I’m working on it. Thank you!!! 🙏💜🙏
This makes so much sense! I am really glad I stumbled onto your video!
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
Thanks for the detailed explanation of the correct walking pattern
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!
after more than 20 years of backpain and inactivity the day before yesterday I picked up a pair of barefoot shoes (vibram) and started learning from your channel... thanks for all the phantastic lessons in your videos. 🙂 I see it as a kind of walking meditation, fully focused on posture, movement and sensations in my body. Sometimes it still feels like I am walking like a marionette, but I believe after a few weeks of practice it will feel naturally. Backpain seems to become better already after the first 10 km of very slow and conscious walking practice.
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 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!!
Both guys walking in the background are perfect examples of this walk.
Yes, Exactly.
You are a legend man, thank you so much for making these videos!
Thanks for being so generous and sharing your knowledge with everyone. I learn something from all your videos. ❤️
Thank you, for watching!
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
This video is pure gold. Thank you
Just started walking 10000 steps per day and had horrible back pain. Your explanation was perfect. Thanks
Thank you for this….sooo helpful so see it repeatedly demonstrated for image imprinting to our brain
Thank so much for such an informative & scientific demo & instruction on walking. It's the best I've ever come across from your videos.
Everything you’re saying makes sense intuitively! 👍
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.
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.
This was very well explained and demonstrated. Thank you for making this video!
Glad you enjoyed it!
What a great video. Thank you for being so thorough.
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.
Thank you .. and thanks to CZcams for suggesting this video to me after 2 hours of its upload, I’ve been walking incorrectly for 20 years or so, I really still remember when I suddenly decided to heel walk thinking it was a better way.. Thanks a lot, most of my body issues turned out from this way of walking, Can’t thank you enough.
I'm glad you found it useful!
I fell out with heel to toe running but never considered the walking, I will give it a go as I am having issues. Thanks for the good explanation.
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.
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!
thank you for this simple yet wonderful advise. I have been facing knee and spine pain because of that heel mistake...I will now try to walk by leaning and using forward foot tip.
Glad it was helpful!
I've been learning about the Tarahumara and trying to figure out how to walk and run like them. You explain and demonstrate perfectly. I have horrible back issues and I believe I simply have not been walking correctly. This was great thank you.
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.
Just wanted to drop a comment and say I love the outro footage. Looks great. 👍🏼
Thank you for the thorough explanation. Very helpful in helping me convince my family to change their relationships with their shoes and bodies.
Thanks!
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.
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.
So glad I found this just started power walking and after 3-4 days my back was hurting so bad. I’m going to definitely try to get use to this gait. I keep feeling tempted to do a slight tippy toe walk.
How does your back feel now?
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❤
Such detail, thanks brother man 👊❤️
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.
Thanks so much for this informative and invaluable sharing 🙏🏼
Thank you very much,this really helped me
This is fascinating. Thank you. It's strange to think that in modern times we need to be taught to walk properly.
Brilliant. Thank you for making this video!
Thanks so much for this detailed explanation!!! 👍🏼👍🏼👍🏼
Thank you for watching! Glad I could help.
Absolutely true man. Hence, why all the Boston Dynamics bots are developed to walk in the correct, balanced way.
i highly appreciate your lesson, sir!
Simply amazing. Thanks for sharing
Thanks for the tips. I knew something was wrong with heel striking.
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.
Thank you!!!! Will keep on sharing your video!!!
Awesome thank you!
The detailed comparison is very helpful, thanks! It will take some practice to adjust to forefoot walking, but I think it will be well worth the effort.
Glad it was helpful!
I have to learn the correct way as well. I suffer terribly in my back & ankles. Was thinking because of Covid.
😊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.
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
Extremely helpful video, thank you very much!
Glad it was helpful!
Thanks for this video 🙏❤️❤️
this is so much better advise than the "just stretch" BS my physiotherapist told me.
Im switching to barefoot shoes and this video is soo necessary!
Super, thanks for this video. I'm 50, i changed my walk and run method 5 years ago, i notice shoes are very important and specially shoes toes box.
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 😂
Big thanks, i will start to walk like this to day
omg this was eye opening!!!!! thank you!
great vid' thx ... will apply this logic in the hope of amends to my knee and ankle flair up's
Now I’ve became one of your fan of your videos. It was very detailed and easily understandable and full of really useful informations about the anatomy and about the core of the problem, and also about the solution. Thanks a lot, it’s lifechanging.🥇🥇🥇
Awesome, thank you!