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If you have ever suffered from backache, you know the relief when the pain subsides, only to be met with the unpleasant surprise of its return. However, new research suggests that a simple habit of walking can significantly reduce the frequency of backache relapses.
A study conducted by scientists in Australia reveals that individuals who regularly take walks experience back pain much less frequently. The best part is that the walking regimen doesn’t need to be strenuous or highly athletic to be effective.
The research team from Macquarie University in Sydney, led by Natasha Pocovi and co-authored by Mark Hancock, designed a walking program for hundreds of non-athletic adults who had previously recovered from non-specific lower back pain. This study, published in the Lancet medical journal, divided the participants into two groups. One group followed a walking program—walking for at least 30 minutes, five days a week—while the other group did not engage in the prescribed walking exercise.
Physiotherapists individually tailored the walking programs for those in the exercise group. The results were striking. On average, participants who followed the walking program experienced a return of severe low back pain after 208 days, necessitating a restriction of their regular activities. In contrast, those in the control group experienced a recurrence of back pain after just 112 days, nearly twice as soon as the walkers.
“This means that those who participated in the walking program enjoyed almost double the pain-free period compared to those who didn’t walk,” Hancock explained. “They also reported less overall pain.”
The researchers attribute the benefits of walking to several factors. “We don’t know exactly why walking is so good for preventing back pain,” Hancock said. “But it’s probably a combination of the gentle oscillating movements, the strain and strengthening of the spinal structures and muscles, the relaxation and stress relief, and the release of feel-good endorphins.”
Doctors have long recommended regular exercise and sports for people with back pain. However, not everyone has the resources, time, or access to formal exercise programs. “Walking is an inexpensive, easily accessible, and simple exercise,” Pocovi noted.
The study’s findings are particularly significant given the global prevalence of lower back pain, which affects over 600 million people worldwide. The researchers hope that their results will encourage more people to incorporate walking into their daily routines as a preventative measure against back pain.
In conclusion, this study underscores the potential of a simple, low-cost intervention like walking to substantially improve the quality of life for millions of individuals suffering from recurrent back pain. So, the next time you feel that familiar twinge in your back, consider taking a brisk walk—it might just keep the pain at bay.
