Walking regularly is an effective way to reduce back pain as well as recurrences of lower back pain.
- Walking halves risk of lower back pain recurrence, new study finds
- The use of care and treatment for back pain was also lower.
- “Walking is an inexpensive, widely accessible, and simple exercise that almost anyone can engage in, regardless of age, geographic location, or socioeconomic status,” notes one of the authors.
Back pain, or lumbago, is one of the main reasons for consulting a doctor. And recurrences are very common: seven out of ten patients who recover from an episode of lumbago experience a recurrence within a year. The solution to avoid this? Walking.
New research from Macquarie University, called Walk Back, claims that walking can significantly extend periods without back pain. The findings were published in the latest edition of the medical journal The Lancet.
Walk 30 minutes five times a week for six months
To determine what methods can improve back pain management, researchers recruited 701 adults who had recently experienced low back pain. Some participants were randomly assigned to a walking program led by a physical therapist, while others were assigned to a no-intervention control group.
The amount of walking done by the “walking” group was individualized for each patient based on several factors, such as age, physical ability, preferences and available time. The recommendations suggested walking up to 30 minutes, five times a week, over a period of six months. After three months, most of them were walking three to five days a week for an average of 130 minutes.
During a follow-up varying between 1 and 3 years, the team noted the number of days without back pain for all patients, the impact on their daily activities, and the use of care.
Back pain: walking reduces pain for longer
“The “walker” group experienced less activity-limiting pain than the control group and a longer average time to recurrence, with a median of 208 days versus 112 days.”explains Professor Hancock in a communicated.
Additionally, the data showed that the risk of recurrence requiring treatment was nearly halved in patients with low back pain who walked regularly. “Walking is a simple, inexpensive, and widely accessible exercise that almost anyone can do, regardless of age, geographic location, or socioeconomic status.”the expert rejoices.
Besides improving patients’ quality of life, walking also proves to be a cost-effective option. “This has not only improved people’s quality of life, but it has also reduced their need for medical assistance and time off work by about half,” explains lead author Dr Natasha Pocov.
Chronic low back pain: why is walking effective?
Scientists acknowledge that they have not yet determined why walking is so effective in preventing chronic back pain. Dr. Natasha Pocov, however, has some hypotheses. She believes the benefits probably come from “the combination of gentle oscillatory movements and strengthening of the structures and muscles of the spine, relaxation and stress relief, as well as the release of endorphins”.
The specialist also points out that walking is also good for cardiovascular, physical and mental health. It improves bone density and helps maintain a healthy weight. Given the many benefits of walking, the research team will continue its work to determine how to effectively integrate this activity into the care of patients suffering from recurrent lower back pain.
