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Facing severe back pain? A new study suggests reducing daily sitting time, walking, or doing brisk exercises to prevent back pain from worsening.
Back pain is one of the most common health complaints worldwide. Typical causes include muscle strain, disk damage, and certain health conditions such as scoliosis and osteoporosis. It affects millions, but a new study sheds light on how lifestyle changes could mitigate its effects.
Doctoral Researcher and Physiotherapist Jooa Norha, from the University of Turku in Finland, emphasized that individuals concerned about their back health must focus on “reducing sitting time, both at work and during leisure.” This advice stems from research that suggests prolonged sitting may exacerbate back pain and related conditions.
The study involved 64 adults who were overweight or obese and diagnosed with metabolic syndrome, a group of conditions that increase the risk for heart disease, stroke, and type 2 diabetes. Over six months, participants reduced their sitting time by 40 minutes per day on average.
The research uncovered some interesting insights. “People with back pain tend to have excessive fat deposits within the back muscles,” noted Norha. In addition, many individuals with back pain often experience impaired glucose metabolism or insulin sensitivity, both of which can predispose them to further discomfort. Despite these findings, the study did not establish a direct link between “the fattiness or glucose metabolism of the back muscles” and back pain.
The researchers also pointed out that obesity and metabolic syndrome not only increase the likelihood of back pain but also raise the risk of cardiovascular disease.
Norha stressed that simply standing up may not suffice in alleviating discomfort. Instead, walking or engaging in brisk exercises may provide more substantial benefits. “Switching between postures is more important than aiming for the perfect posture,” Norha said.
The study’s findings align with broader public health concerns. According to recent data published in Lancet Rheumatology, more than 800 million people are projected to suffer from lower back pain by 2050—a 36% increase from 2020. Back pain cases have been steadily rising, with over 619 million reported in 2020.
This study adds to the growing body of evidence that lifestyle changes, such as reducing sedentary time and incorporating more movement into daily routines, can be crucial in preventing back pain and promoting overall health.
