0
0
In a groundbreaking study from the University of Turku, Finland, researchers have discovered that reducing daily sitting time by just 40 minutes may help prevent back pain from worsening. The six-month study, conducted by the Turku PET Center and UKK Institute, offers new insights into the connection between prolonged sitting and back pain, particularly among overweight and obese adults.
The study, published in BMJ Open, involved middle-aged participants who spent most of their day sitting, exercised infrequently, and had gained excess weight—factors known to increase the risk of both cardiovascular disease and back pain. Over the six-month period, participants were able to reduce their sitting time by an average of 40 minutes per day. This reduction proved effective in preventing the worsening of back pain, according to Doctoral Researcher and Physiotherapist Jooa Norha from the University of Turku.
“These results strengthen our understanding of how physical activity can influence back health,” Norha noted. “It seems intuitive that reducing sitting would help with back pain, but previous research data on this topic has been surprisingly scarce.”
Understanding the Mechanisms Behind Back Pain
In addition to exploring the link between sitting and back pain, the researchers investigated possible biological mechanisms underlying the condition. Magnetic resonance imaging (MRI) and positron emission tomography (PET) were used to analyze participants’ back muscles, with a focus on muscle fat composition and glucose metabolism.
Interestingly, the study did not find that improvements in back pain were related to changes in the fattiness or insulin sensitivity of the back muscles—factors that have been previously associated with pain. Despite this, the researchers emphasized that back pain could still be prevented or alleviated through lifestyle changes, even without measurable improvements in muscle composition or metabolism.
This finding is significant because it challenges the notion that only direct changes in muscle health can influence back pain. Instead, the research suggests that simple behavioral modifications, such as reducing sitting time, may be just as beneficial.
Practical Implications: How to Reduce Sitting
For those at risk of back pain due to prolonged sitting, Norha recommends finding ways to reduce sitting time both at work and during leisure. “It is important to note that physical activity, such as walking or more brisk exercise, is better than simply standing up,” Norha explained. “Switching between postures is more important than aiming for a perfect posture.”
While the study did not directly link reduced sitting to changes in muscle fat or glucose metabolism, it underscores the importance of physical activity in preventing back pain. It also highlights the need for further research to better understand the underlying mechanisms of back pain relief.
The research adds to the growing body of evidence that sitting for extended periods can be harmful to back health. It encourages individuals to adopt a more active lifestyle to prevent back pain and other related health issues.
Future Directions
As the researchers continue to explore the complex relationship between sedentary behavior and back pain, this study offers valuable insights into the potential benefits of small changes in daily habits. By reducing sitting time and incorporating more movement into daily routines, individuals may be able to protect themselves from the long-term effects of back pain.
Reference:
Norha, J. et al. (2024). Effects of reducing sedentary behaviour on back pain, paraspinal muscle insulin sensitivity and muscle fat fraction and their associations: a secondary analysis of a 6-month randomised controlled trial. BMJ Open. DOI: 10.1136/bmjopen-2024-084305.
