Tag Archives: walking

Best Exercise For Back Pain

Patients at my Chiropractic clinic in Mississauga often ask for the best exercise they can do for their back pain.


Walking is the first thing I have my patients who are experiencing back pain do when they ask what they can do at home.   Don’t walk like Frankenstein with a stiff body and arms. Instead, walk smoothly and within your tolerance level building up your walking distance slowly.

Walking can help your back pain by getting the joints in your body and spine moving. This helps pumps fluid through the joints and the rest of your body. Many of my Chiropractic patients who are experiencing chronic back pain benefit from moving more.

As Dr. B.J. Palmer, the developer of Chiropractic, said, “Life is motion; motion is life. The absence of motion is death” 

The back has a larger roll to play in walking then people realize. Check out this research article which compares walking and an exercise program for patients experiencing low back pain.

An aerobic walking programme versus muscle strengthening programme for chronic low back pain: a randomized controlled trial

What if I walk often already and still have pain?

Make sure that you are regularly checked by a Chiropractor if you are walking regularly and still experiencing chronic back pains. The structure and function of the spine will be greatly helped with the walking and a Chiropractor can help you identify any other blockages in your back that can be holding you back from healing well.

What if I want to do more exercises for my back?

The best exercise routines for your back health are the ones that you will continue regularly. Don’t just stay and so these good healthy behaviors. These exercise routines will help your back health the most when they become habits.

Make sure in your back exercise routines that you avoid repetitive bending and twisting movements. These movements can damage the spine even while toy are strengthening muscles. This is bad for your back health.

Check out this blog past on core stabilization exercises if you are curious.  The simpler the better for these exercises!

What should I focus on in my back exercises?

Focus on movement and endurance. This will impact the health of your back the most while reducing possible injury from the exercise program.


What about for chronic back pain?


A 2015 article in the Back Letter highlights that you can “walk away from chronic back pain.” Not only is it a low cost exercise, but walking has benefits beyond just reducing chronic back pain!  It can improve your heart health, muscle and joint strength, coordination, and brain health.

Walking Away From Back Pain – The Back Letter May 2015 – Volume 30 – Issue 5


If you have more specific questions, contact us to ask us questions.


Dr. Callum Peever

Chiropractic is a way of life for Dr. Callum Peever. He was very fortunate to experience the vitalistic and natural lifestyle of Chiropractic first hand as Dr. Ken Peever’s son. Now he considers himself very lucky, as he gets to help others experience Chiropractic and live towards a longer, more comfortable and active life.

The science, art, and philosophy of Chiropractic have always intrigued Dr. Callum Peever. After studying Kinesiology at McMaster University he studied Chiropractic at the Canadian Memorial Chiropractic College in Toronto. From day one at Chiropractic College he started to master the Activator Methods Chiropractic Technique to deliver a specific Chiropractic adjustment for his patients. He has been practicing with his father at Erin Mills Optimum Health since 2010. Dr. Callum Peever considers himself a lifelong learner and is always happy to teach others in his clinic through talks and discussion.

As the active President of the Halton Peel Chiropractic Society and the past Director of the Halton Urban Core Community Health Centre Chiropractic Clinic, Dr. Callum’s passion for education has also led him to share his knowledge with other Chiropractors to facilitate their proficiency with the Activator Technique in seminars for Activator Methods International.

Dr. Callum Peever enjoys being active and participates in many individual and team sports. Having competed in wakeboarding, hockey, running, and biking, he has a keen understanding of the commitment and energy that must be put in to accomplish goals and the impressive ability of the body to recover after set backs in health. Lately he has put his energy back into running. He also uses this energy to update the office blog and literature with information about natural health, Chiropractic, and Erin Mills Optimum Health. When he is not at the office, Dr. Callum enjoys spending time with his wife, Laura, and two children, Ava and Brooks.