Walking regularly has been shown to reduce the recurrence of lower back pain episodes among adults, according to a new study published in The Lancet. The research found that individuals who engaged in a walking program experienced longer periods between episodes of pain compared to those who did not walk regularly. Walking is considered a cost-effective and easy-to-access therapy for managing lower back pain, offering a variety of health benefits beyond just pain relief.
The study involved 701 adults who had recently recovered from an episode of lower back pain. Participants were divided into two groups – one group received a walking program and physiotherapist-guided education sessions, while the other group did not receive any intervention. The group that participated in the walking program had fewer occurrences of activity-limiting pain and longer periods between recurrences, demonstrating the effectiveness of walking as a preventative measure for back pain.
Walking is a low-cost, widely accessible, and simple form of exercise that almost anyone can engage in, regardless of age or socio-economic status. It offers various benefits for spinal health, including gentle oscillatory movements, loading and strengthening of spinal structures and muscles, relaxation and stress relief, and the release of endorphins. In addition to preventing back pain, walking has been linked to improved cardiovascular health, bone density, healthy weight, and better mental health.
According to experts, walking allows the body to activate the core muscles and distribute pressure evenly, helping to relax tight muscles and activate those that support the spine. Research has shown that people who walk more tend to live longer, highlighting the importance of incorporating walking into daily routines. Establishing a regular walking routine can help individuals build endurance, improve mood, and provide lasting relief from back pain.
The study’s findings suggest that a combination of walking therapy and education can be a cost-effective and accessible way to reduce the need for healthcare support and time off work due to lower back pain. This approach to preventing back pain is more scalable and user-friendly compared to other exercise-based interventions that require supervision and expensive equipment. Integrating walking programs into regular patient care could help address the high prevalence and socio-economic burden of nonspecific lower back pain.
For individuals recovering from episodes of back pain, starting with short walks and gradually increasing duration can improve endurance and provide long-term relief. Proper walking posture, such as standing tall with a neutral pelvis and relaxed shoulders, is key to preventing further strain on the back. A regular walking routine of 30 to 60 minutes most days of the week can not only help manage back pain but also improve overall mood and well-being.
