Walking It Off:
New Insights into Back Pain Relief
If you’re struggling with back pain, you might feel like sitting still is the best option. But guess what? Scientists are increasingly finding that moving, especially walking, can be a game-changer for many people dealing with back pain.
Low back pain (LBP) is a leading cause of disability worldwide, affecting millions of people every year. The World Health Organization estimates that over 540 million people experience LBP at any given time. While many individuals recover from a single episode within three months, around 70% will face a recurrence within a year.
A fascinating study from Australia called the WalkBack trial, dove deep into this idea. It explored whether a simple, individualized walking and education program could help people prevent recurring back pain. The results were encouraging. Participants who engaged in this walking program experienced significantly fewer back pain episodes than those who didn’t. In fact, they went 208 days on average before feeling pain again, while the control group only lasted about 112 days.
Researchers believed there were several reasons why walking helped. It improves blood flow, delivering nutrients to muscles and tissues, while strengthening the muscles that support the spine and increasing flexibility in surrounding ligaments. Walking releases endorphins, which are natural painkillers and reduces psychological stress that can contribute to muscle tension. Additionally, walking aids in weight management, decreasing the load on the spine and creating a positive cycle of reduced pain and increased activity.
The beauty of walking is that it’s a low-impact exercise, meaning it’s gentle on your joints. You also don’t need any fancy equipment or a gym membership. Just a good pair of shoes, and you’re set.
Think about a time when you felt back pain. Maybe it was after a long day sitting at a desk or while lugging groceries up a flight of stairs. You probably felt the urge to lay down and rest. But imagine instead that you decided to take a short walk. You might find that the movement helps alleviate some of that discomfort. Just like shaking out a cramped hand after writing too long, walking can shake off the tension in your back.
The WalkBack trial didn’t just measure pain levels; it also looked at disability and overall quality of life. Participants reported feeling less disabled by their pain and had improved quality of life scores.
Another study showed that combining exercise with education about pain management creates a powerful duo. When you understand what’s happening in your body, you’re more likely to take proactive steps—like walking—to prevent pain. It’s like having a roadmap to navigate the sometimes tricky terrain of managing back pain.
Here are some tips on how you can incorporate walking into your daily routine.
Set a Goal: Start small. Maybe it’s to walk for 10 minutes a day. As you get used to it, increase the time until you’re walking for 30 minutes at least 2-3 times a week.
Find a Buddy: Grab a friend or family member. Walking with someone can make it more enjoyable and keep you accountable. It’s a great excuse to catch up, too.
Track Your Progress: Use a simple app or a good old-fashioned notebook to jot down your walking times. Seeing your progress can motivate you to keep going.
Mix It Up: Change your route now and then. Explore new neighborhoods or parks. A change of scenery can keep things fresh and exciting.
While walking is beneficial, always listen to your body. If you experience sharp pain or discomfort, it’s okay to pause and reassess. You might need to adjust your pace, the distance you walk or talk to a medical professional about what you’re feeling.
The findings from the WalkBack study and other research highlight how moving can help you manage and even prevent back pain. So next time you feel that familiar ache, consider taking a stroll instead of sitting it out. You might be surprised at how much better you feel afterward.
Reference Links:
Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (WalkBack): a randomised controlled trial
Natasha C Pocovi, PhD ∙ Prof Chung-Wei Christine Lin, PhDd, ∙ Prof Simon D French, PhD ∙ Petra L Graham, PhD ∙ Johanna M van Dongen, PhD ∙ Prof Jane Latimer, PhD, ∙ Prof Dafna Merom, PhD ∙ Prof Anne Tiedemann, PhD, ∙ Prof Christopher G Maher, DMedSc, ∙ Ornella Clavisi, MPH ∙ Shuk Yin Kate Tong, MResa ∙ Prof Mark J Hancock, PhD
The Lancet, Published July 13, 2024
Walking, Cycling, and Swimming for Nonspecific Low Back Pain: A Systematic Review With Meta-analysis
Natasha C. Pocovi, MPhty1, Tarcisio F. de Campos, PhD, Chung-Wei Christine Lin, PhD, Dafna Merom, PhD, Anne Tiedemann, PhD, Mark J. Hancock, PhD
Journal of Orthopaedic & Sports Physical Therapy, Published January 31, 2022 Volume52 Issue 2 Pages 85-99
Exercise alone and exercise combined with education both prevent episodes of low back pain and related absenteeism: systematic review and network meta-analysis of randomised controlled trials (RCTs) aimed at preventing back pain
Rongzhong Huang, Jie Ning, Vivienne H Chuter, Taylor, Demoulin Christophe, Zengdong Meng, Yu Xu, Lihong Jiang
British Journal of Sports Medicine, Published October 31, 2019.
Physical activity and low back pain: A critical narrative review
Alexandra Roren, Camille Daste, Marvin Coleman, François Rannou, Damien Freyssenet, Cedric Moro, Marie-Martine Lefèvre-Colau, Christelle Nguyen
Annals of Physical and Rehabilitation Medicine, Published March 2023, 101650
Prevention of Low Back Pain A Systematic Review and Meta-analysis
Daniel Steffens, PhD; Chris G. Maher, PhD; Leani S. M. Pereira, PhD; Matthew L Stevens, MScMed; Vinicius C. Oliveira, PhD; Meredith Chapple, BPhty; Luci F. Teixeira-Salmela, PhD; Mark J. Hancock, PhD
JAMA Internal Medicine, Published February 2016
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9/18/2024