When to "rest" and when to "recover"

jaykal001

Hi all
I've been struggling a bit with this topic and thought I'd solicit some ideas.
How do you know when you just need a quick rest break, or if you truly need to recover?

For me, this topic is based around walking.
I've been fighting for some time with a pretty severe pelvic tilt, and as a result I have a lot of curve in my low back. More recently as I have not been getting my exercise, I've noticed how quick my back gets sore. For example - today i walked about a mile round trip - to and from the grocery store. No more than 1/4 mile into it, my back was already a bit stuff, by the time i got there, it was tight/aching. By the time i got back to my starting point I needed a chair. 3 hours later as I type this, you wouldn't know my back was sore prior.

I understand some of the cause and effect of why my back is sore in the first place, but as I try to get some activity in, walking is a pretty integral piece. With something like this, where there is no high intensity - is there any reason for my not to go for another 10 or 15 minute walk tonight? what about 2 of them, depending how I feel? Etc.

My thought is that this is not a true need for "recovery", and that my sore back is more of a tired back. I'm sure there is a minor amount of strain placed on the back, but is it really the same as if i were lifting weight? etc.

Thanks for your thoughts!
Jay

hill8570

"Recovery" is more of a concept from progressive overload. If you make your muscles shove more weight than they're used to, they will be weaker than they were for a day or two (depression), and then actually get a little stronger (overcompensation). That's where recovery comes in -- you generally want to wait for overcompensation to kick in before overloading the muscles at the next increment (note this is all for relative newbies -- folks who have been training at high levels for years have a completely different curve).

Assuming you haven't been bedridden for weeks or months, you're not overloading your muscles (they're already used to carrying your weight), you're just making them work for a longer period of time than usual. Recovery doesn't really apply as much there. Short answer -- yeah, walk again tonight.

Not sure what else you're capable of right now, but anything you can do to develop the other core muscles (such as abs) will help take some of the strain off of your back.

DavPul

you don't need to recover from short walks. or long walks, really. some of the stiff back stuff may improve as you get used to more activity. or it may not. if the back and pelvic tilt are severe issues, consider seeing a specialist.

CarrieCans

I agree with taking another walk. I have lower back problems and even though they aren't the same as yours, it sounds similar.

The more i move around the better i feel. The more i move around the easier it is to move around. Then because it's easier, i can move even more. Take your walks and take bunches of them. Pick a few times a day to walk and as time goes by try taking them for longer and longer. If it's hard to fit them into a schedule for a long time then try to add even more walk times in.

Walking can be done every day without taking a rest day.

AgentOrangeJuice

have DOMS? rest & recover.

echofm1

Basically, listen to your body. If you feel like you can take a walk, take a walk. Since you seem to have trouble with long distances, it might be better to start off taking short walks. Much like runners have to work up to running long distances, if you haven't walked much you might have to work up to longer walks. Your muscles will start to strengthen as you continue to use them, and it will get easier to go longer distances.

tomatoey

Check your back including posture (doc or physio), check your core strength (physio or PT), check your shoes (podiatrist).

Also, check your bed and desk setup in case bad ergonomics are playing a role (internet).

jaykal001

Thanks everyone - Just to confirm, I do know about the other contributing factors to the posture and such and am working on corrective action. It's going to be a long road to get all that stuff loosened appropriately. Like many, I have the "luxury" of sitting at a desk all day, which only slows progress with the hips.

HeySwoleSister

I hear you on the desk thing. I now try to get up every hour and do some simple standing hip stretches, and it's definitely helping.

jaykal001

EWJLang - same for me. I downloaded an alarm suite for my phone and set up reminders for meals, go for a walk, stand up and stretch. Even included ones at night as a reminder to make my lunch for the next day, etc.

Superpook

I like to do yoga poses to stretch out my back after working out. Go from Mountain> Downward Facing Dog> Cobra and repeat, SLOWLY, until you feel good and stretched. The Cat-Cow is also good for stretching your back.

MrCoolGrim

^^this