A study published in The Lancet this week highlights the benefits of regular walking as a simple and cost-effective method to prevent recurring back pain.

This research offers new hope for individuals suffering from this common and often debilitating condition.

The Study at a Glance

The study, conducted by researchers at Macquarie University in Australia, followed 701 adults who had recently recovered from an episode of lower back pain. 

Participants were divided into two groups: one group received a personalized walking program and coaching from a physiotherapist, while the control group continued with their usual care. 

The results were striking. The walking group experienced fewer recurrences of activity-limiting back pain and a longer average period before recurrence compared to the control group.

The median time before a recurrence was 208 days for the walking group, compared to 112 days for the control group.

Why 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,” said Mark Hancock, a professor of physiotherapy at Macquarie University. 

The gentle movements of walking help load and strengthen spinal structures and muscles, promote relaxation, relieve stress, and release endorphins, which are natural pain blockers.

The Program’s Structure

Participants in the walking group were encouraged to build up to walking five times a week for at least 30 minutes each session. This program was highly individualized based on factors such as age, body mass index, current activity level, time constraints, and personal goals. 

In addition to the walking regimen, participants received education sessions from physiotherapists to help them understand and manage their pain better.

Significant Benefits Beyond Pain Relief

The benefits of the walking program extended beyond just reducing back pain recurrence. Participants reported an improved quality of life, better sleep, enhanced mood, and better management of other chronic health conditions.

They also took less time off work, demonstrating the program’s potential economic benefits.

Addressing a Widespread Issue

Approximately 800 million people worldwide suffer from lower back pain, which is a leading cause of disability. Most who recover from an episode experience a recurrence within a year.

The study’s findings suggest that simple, regular walking could significantly impact managing and preventing this widespread issue.

Expert Opinions

Doctors and physical therapists have long recommended aerobic exercise, including walking, as part of treatment programs for lower back pain. “Exercise is like medicine,” said Dr. Hamza Khalid of the Cleveland Clinic Center for Spine Health.

Walking helps strengthen the core muscles that support the spine, improving posture and reducing the likelihood of pain.

Walking as a Cost-Effective Solution

The study’s authors noted that walking is a cost-effective intervention, reducing the need for more expensive treatments and the amount of time patients take off work. “Our study has shown that this effective and accessible means of exercise has the potential to be successfully implemented on a much larger scale than other forms of exercise,” said lead author Dr. Natasha Pocovi.

Implications for Future Research and Practice

The study underscores the need for more research and resources dedicated to preventing back pain.

Considering the rising burden on health systems worldwide, the findings advocate for integrating walking programs into routine care for patients experiencing recurrent lower back pain.

Wrap up

The study published in The Lancet offers a promising, straightforward solution for preventing recurring back pain.

By incorporating regular walking into their routines, individuals can improve their quality of life, reduce pain, and lessen the economic burden of back pain on health systems. 

The message is clear: taking steps to walk regularly can lead to significant health benefits and a reduction in back pain recurrence. Regular walking is an accessible, low-cost strategy with far-reaching benefits, providing a practical approach to managing and preventing lower back pain.

The information is taken from DW and News18