How a Simple Lifestyle Change Can Help With Low Back Pain

The Benefits of Walking for Low Back Pain Relief

Low back pain affects at least 619 million people worldwide, and that number is expected to increase to 843 million people by 2050, according to research estimates.

Unfortunately, nearly 70% of people who recover from an episode of low back pain have a recurrence within a year, experts say. In addition to acute physical discomfort and lost time at work, treatment often requires education, physical therapy and exercises such as Pilates that may require fees or specialized equipment.

Enter: Walking

Recent research highlights a simple yet effective strategy to manage and prevent the recurrence of low back pain: walking. This blog post summarizes key findings from recent studies on the benefits of walking for individuals with low back pain.

Researchers from Macquarie University conducted a comprehensive study published in The Lancet on June 19, 2024, examining the effects of a walking program on the recurrence of low back pain. The study involved 701 adults who had recently recovered from an episode of low back pain. Participants were divided into two groups: one followed a supervised walking program, and the other did not engage in any structured exercise.

The Key Findings from the study are:
Reduced Recurrence Rates: The study found that those who participated in the walking program experienced significantly fewer recurrences of low back pain compared to the control group. On average, walkers had recurrences approximately every six months, while the sedentary group experienced flare-ups every three months​ (Psychology Today)​​ (Mend Colorado)​.

Optimal Walking Routine: Participants were encouraged to walk for at least 30 minutes five times a week. Even those who did not meet this exact target still benefited from reduced pain and fewer recurrences​ (ScienceDaily)​​ (Psychology Today)​.

Quality of Life Improvements: Regular walking not only decreased the frequency of back pain but also improved overall quality of life. Participants reported reduced healthcare visits and fewer days off work due to back pain​ (Psychology Today)​.

Why Walking Helps
The precise mechanisms through which walking alleviates back pain are not entirely understood, but several factors are believed to contribute:

Gentle Movement: Walking provides a gentle, oscillatory motion that can help relax and strengthen spinal muscles and structures.
Endorphin Release: Physical activity, including walking, triggers the release of endorphins, which are natural pain relievers.
Stress Reduction: Walking can reduce stress, which is often a significant contributor to chronic pain​ (Psychology Today)​.
Practical Recommendations
For those dealing with recurrent low back pain, incorporating a regular walking routine can be a practical and effective strategy. Here are some tips:

Start Slow: Begin with shorter walks and gradually increase duration and intensity.
Consistency is Key: Aim for at least 30 minutes of walking, five times a week.
Listen to Your Body: Adjust the walking program based on your comfort and pain levels.
Conclusion
Walking is a low-cost, accessible, and effective way to manage and prevent low back pain. By incorporating regular walks into your routine, you can significantly reduce the frequency of painful episodes and improve your overall well-being. Always consult with your healthcare provider before starting any new exercise program, especially if you have a history of chronic pain.