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June 24, 2024
A Simple and Effective Solution for Recurring Back
Researchers have found that regular walking significantly reduces the frequency and severity of activity-limiting back pain. According to a study published in The Lancet, participants who combined walking with counseling halved their need for healthcare support and reduced their work absences due to pain.
Mark Hancock, PhD, a senior author of the study and a professor of physiotherapy at Macquarie University in Australia, highlighted the numerous benefits of walking. He noted that walking is accessible, low-cost, and suitable for nearly everyone. While the precise mechanisms are unclear, the gentle oscillatory movements, spinal loading and strengthening, relaxation, stress relief, and endorphin release likely contribute to its effectiveness.
Thomas Pontinen, founder of MAPS Centers For Pain Control, emphasized that walking activates core muscles and distributes pressure evenly, which can help relax overly tight muscles and activate underused ones. Walking also develops muscles supporting the spine, promoting overall spinal health.
The study involved 701 adults recently recovered from lower-back pain. Participants in the intervention group engaged in a walking program and physiotherapist-guided education sessions over six months. They experienced fewer episodes of activity-limiting pain and had a longer period before recurrences compared to the control group, with a median recurrence time of 208 days versus 112 days.
Lead author Natasha Pocovi, PhD, noted that the intervention was also cost-effective, reducing healthcare support needs and work absences by approximately half.
Lower back pain has many causes, including disc degeneration, joint issues, spinal instability, deformity, nerve compression, and muscular strain. Non-surgical treatments, such as exercise, avoiding smoking, and maintaining a healthy weight, have been shown to reduce future recurrences of back pain.
The researchers plan to integrate this preventive intervention into regular patient care, as exercise and education are already best practices for back pain management. Pocovi highlighted that the study's exercise-based intervention is more accessible than group-based programs requiring clinical supervision and expensive equipment.
Dr. Sean Barber, a neurosurgeon with Houston Methodist healthcare system, stressed the importance of starting exercise with guidance, especially for those new to regular exercise. However, even without professional help, beginning a walking routine can be beneficial. Prior studies have shown that low-intensity, short-duration exercise can significantly improve lower back pain.
Dr. Farhan Malik, an Atlanta-based family medicine and sports medicine physician, recommended starting with 10 to 15-minute walks and gradually increasing duration. Proper walking posture—standing tall with a neutral pelvis, relaxed shoulders, and eyes looking ahead—is crucial. A regular walking routine of 30 to 60 minutes most days can enhance endurance, improve mood, and provide lasting back pain relief.
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