Millions of people suffering from back pain might find relief simply by walking more, according to new research. This study, the first of its kind, suggests that adults with a history of lower back pain can nearly double the time they go without a recurrence if they engage in regular walking.
Lower back pain is a global issue, affecting approximately 800 million people worldwide. For 7 out of 10 sufferers, the pain tends to recur, making it a leading cause of disability and significantly reducing the quality of life.
A recent clinical trial conducted by the Spinal Pain Research Group at Macquarie University in Sydney investigated whether walking could serve as an effective, cost-efficient, and accessible intervention for this pervasive problem. The Australian researchers followed 701 adults who had recently recovered from a bout of low back pain. These participants were divided into two groups: one received an individualized walking program combined with six physiotherapist-guided education sessions over six months, while the control group did not receive this intervention.
Participants were monitored for one to three years, depending on their enrollment date in the study. Senior author Mark Hancock, a Professor of Physiotherapy at Macquarie University, highlighted the potential global impact of these findings, which were published in The Lancet.
“The intervention group had fewer occurrences of activity-limiting pain compared to the control group and a longer average period before they had a recurrence, with a median of 208 days compared to 112 days,” Hancock explained. “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 further elaborated on the benefits of walking for back pain prevention, suggesting multiple mechanisms at play. “We don’t know exactly why walking is so good for preventing back pain, but it is likely to include a combination of gentle oscillatory movements, loading and strengthening of the spinal structures and muscles, relaxation and stress relief, and the release of ‘feel-good’ endorphins,” he said. “And of course, we also know that walking comes with many other health benefits, including cardiovascular health, bone density, healthy weight, and improved mental health.”
Lead author Dr. Natasha Pocovi emphasized the cost-effectiveness and quality-of-life improvements associated with the walking program. “It not only improved people’s quality of life, but it reduced their need to seek healthcare support and the amount of time taken off work by approximately half,” Pocovi stated.
The research team now aims to explore how this preventive approach can be integrated into routine care for patients who experience recurrent back problems. This integration could revolutionize the management of back pain, offering a simple, accessible, and effective solution to a widespread issue. The study’s findings underscore the potential of walking as a preventive measure that can be easily adopted by individuals worldwide, paving the way for healthier, pain-free lives.
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