Prevent Lower Back Pain by Taking Regular Walks
Fiona Nanna, ForeMedia News
7 minutes read. Updated 1:23PM GMT Tues, 6August, 2024
Low back pain is a pervasive issue, affecting an estimated 619 million individuals globally. This alarming figure is projected to rise to 843 million by 2050, according to recent research estimates. Despite the substantial impact on quality of life, including acute physical discomfort and reduced productivity, nearly 70% of individuals who recover from an episode of low back pain experience a recurrence within a year.
In addition to conventional treatments such as physical therapy, education, and specialized exercises like Pilates—which often require fees or equipment—there is a promising, cost-effective strategy for preventing low back pain. A new randomized clinical trial has highlighted a simple yet effective approach: regular walking.
Walking: A Simple Solution
The study, recently published in The Lancet, involved 701 Australian adults, predominantly women in their 50s, who had recently recovered from an episode of low back pain. Participants were divided into two groups: one received no intervention, while the other followed a walking and educational program. The intervention group was instructed to gradually build up to 30 minutes of walking five times a week over six months, with speed adjustments based on age, physical capacity, and personal preferences. Jogging was also permitted.
Findings and Implications
The results were significant. Participants in the intervention group experienced pain-free periods nearly twice as long as those in the control group, with a median of 208 days compared to 112 days. This simple intervention also led to a reduction in time off work and medical visits by half.
Mark Hancock, senior author and professor of physiotherapy at Macquarie University in Sydney, emphasized the accessibility of walking. “Walking is a low-cost, widely accessible, and simple exercise that almost anyone can engage in, regardless of geographic location, age, or socio-economic status,” Hancock noted.
Study Design and Effectiveness
Participants were asked to use pedometers and maintain walking diaries to track their progress. The intervention included six physiotherapist-guided education sessions, offering a more cost-effective alternative to traditional treatments that often involve numerous group classes and extensive supervision.
Natasha Pocovi, lead author and postdoctoral fellow at Macquarie University, highlighted the program’s potential for broader application. “Our study has shown that this effective and accessible means of exercise has the potential to be implemented on a much larger scale than other forms of exercise,” Pocovi stated.
Understanding the Benefits of Walking
Walking offers several benefits for individuals suffering from low back pain. It encourages movement, which counteracts the negative effects of prolonged sitting—a common issue contributing to back pain. Additionally, walking improves circulation, strengthens core muscles, and enhances overall posture, all of which contribute to better spinal health.
A. Lynn Millar, a retired physical therapist and former professor, pointed out that walking might be the primary factor in the observed improvements. “The coaching was limited in duration, thus the primary intervention of walking was likely the major contributor to the long-term response,” Millar explained.
Recommendations for Starting a Walking Program
To maximize the benefits of walking, it is crucial to invest in good-quality shoes and consider adding resistance training and stretching to the routine. Variability in pace and distance can also help prevent problems associated with rapid progression. If back pain persists during walking, alternatives like cycling or swimming may be beneficial, along with taking breaks and performing back exercises.