Macquarie University researchers who have shown that walking helps combat chronic and recurring back pain have shared tips to make walking a real weapon against lower back pain.
- Walking helps prevent recurrences of lower back pain.
- Walk Back program leaders shared their tips for boosting the benefits of walking for back pain.
- Among other things, they recommend starting with short distances and then gradually increasing the number of walks and not stopping moving if the lower back pain returns.
In their trial called Walk Back, researchers from Macquarie University showed that walking regularly helps people with low back pain have less back pain and fewer recurrences.
In addition to confirming the benefits of walking for back pain, this research program, presented in the journal The Lancetallowed the team to learn lessons ensuring the success of this activity.
Walking for pain: “Start with short walks”
THE Walk Back program suggested that people with back pain walk for up to 30 minutes, five times a week. However, since the activity is intended to combat pain and not to surpass oneself, it is essential to choose a distance and duration adapted to one’s abilities. Gradually increasing the duration and frequency of sessions is more effective than setting a physically firm goal. “Start with short walks—even just 10 minutes a few times a week—and gradually increase the duration and frequency. This is the best way to develop a habit and reduce the risk of overuse injuries.”explain those responsible for the system in their press release.
And if the first few walks are accompanied by slight pain, don’t panic. When you start a new physical activity, it’s normal to have slight pain and shouldn’t make you want to backtrack. “Walking will strengthen the back structures and surrounding muscles over time, reducing the risk of recurrence.”scientists confirm.
Walking companion, progress tracking: tips for staying motivated
To stay on track with physical exercise as you fight back the return of back pain, you can of course turn to your GP, a physiotherapist or even a coach. But the medical world is not the only way to get support. You can also opt for a walking buddy. Indeed, teaming up with a friend, a family member, a colleague or even your dog during your walks can help you stay motivated.
If pushing yourself is not the goal, keeping an eye on your performance is a good way to improve the effectiveness of walking. “Identify your goals, such as increasing your daily step count or building endurance for longer walks. You can use a smartwatch or one of the many free exercise apps to track your progress, or use the good old wall chart or notebook.”the researchers add.
Last advice from the experts: don’t stop walking if your back pain comes back. For them, it’s important to stay active, even if your back pain comes back.”Reduce your walking if necessary, but don’t stop,” conclude the scientists behind the Walk Back program.
“One of the most important things the program taught me is that you shouldn’t be afraid of pain. Exercise is a way to reduce long-term suffering, so if you have a flare-up, you should keep doing what you can.”confirms Rory Fagan, a member of Walk Back for three years because of his recurring back pain. The man who now walks 3 to 4 times a week adds to his testimony : “Now, instead of six or seven out of 10, the pain is more like three out of 10, and it usually lasts less than 24 hours.”.