Low back pain is a widespread issue, affecting at least 619 million people globally, with projections estimating this number will rise to 843 million by 2050. Despite common treatments like physical therapy and medications, nearly 70% of individuals who recover from an episode of low back pain will experience a recurrence within a year. Beyond the physical discomfort, low back pain leads to lost work hours and often requires specialized interventions that can be costly.
However, a new study published in The Lancet presents a simple, cost-effective solution to prevent low back pain: regular walking. According to the research, people who walked consistently after recovering from an episode of low back pain remained pain-free nearly twice as long as those who did not.
The Study: Walking to Prevent Back Pain Recurrence
The study, led by Professor Mark Hancock from Macquarie University in Sydney, followed 701 adults, mainly women in their 50s, who had recently recovered from a low back pain episode. Participants were randomly assigned to either a control group or an intervention group that incorporated regular walking and educational sessions. The intervention group was encouraged to walk for at least 30 minutes, five times a week, over a period of six months.
After three months, participants in the walking group were averaging 130 minutes of walking per week. They also received six educational sessions with physiotherapists to learn how to prevent recurrences and self-manage minor flare-ups. The results were striking: the intervention group experienced fewer episodes of activity-limiting pain and enjoyed a median of 208 days without pain, compared to just 112 days for the control group.
Why Walking Works for Low Back Pain
So, what is it about walking that helps reduce the risk of low back pain? First, regular walking reduces sedentary behavior, which is harmful to back health. Prolonged sitting can exacerbate back pain, while walking improves circulation, bringing more oxygen and nutrients to the muscles and joints that support the spine.
Walking is also a weight-bearing exercise, which strengthens core muscles around the spine and in the legs. This not only improves posture but also provides better support to the spine, reducing the likelihood of strain. Additionally, walking increases muscle endurance and bone density, both of which help protect the spine and prevent injury.
Moreover, walking stimulates the release of endorphins, the body’s natural painkillers, which help alleviate pain and stress. Brisk walking can even aid in weight management, reducing pressure on the back and legs, which further contributes to spinal health.
Cost-Effective and Accessible
One of the key benefits of walking is its accessibility. Unlike many other exercise programs that require specialized equipment or costly gym memberships, walking is free and can be done by nearly anyone, regardless of age, fitness level, or geographic location. This makes it an ideal option for preventing low back pain, as it does not rely on expensive treatments or clinical supervision.
The study also found that walking not only helped participants avoid pain but also reduced their need for medical visits and time off work, making it a practical solution for many people with back pain.
Tips for Starting a Walking Program
If you’re considering walking to prevent or manage low back pain, here are some tips to ensure success:
- Wear Supportive Shoes: Proper footwear is crucial to avoid exacerbating back pain. Make sure your shoes offer adequate arch support and cushioning.
- Gradually Increase Intensity: Start slow and gradually build up your walking time and intensity. Avoid pushing yourself too hard, especially in the beginning.
- Mix Up Your Routine: Vary your walking distances and paces throughout the week to prevent overuse injuries and keep things interesting.
- Incorporate Stretching: Stretching before and after walking can help maintain flexibility and prevent muscle stiffness.
- Listen to Your Body: If you experience pain or discomfort during or after walking, consider modifying your activity. Swimming or cycling can be good alternatives, as these activities are lower-impact but still effective.
Conclusion
Walking is a simple, free, and effective way to reduce the risk of low back pain. By incorporating regular walks into your routine, you can improve circulation, strengthen your muscles, and enhance overall spine health. Whether you are recovering from an episode of back pain or simply looking to prevent future issues, walking is a practical solution with long-lasting benefits.
