A Commonly Overlooked Exercise for Relieving Lower Back Pain

A high-end ergonomic chair or frequent physio sessions with special equipment may not be the ultimate answer to non-specific lower back pain.

An Australian randomized controlled trial has discovered a highly effective method to alleviate unexplained lower back pain that requires no special equipment and is freely accessible anytime, anywhere.

Walking daily not only boosts metabolism, cardiovascular health, and mood, promoting a longer, healthier life, but it also supports the musculoskeletal system, helping to prevent back pain.

“We’re not exactly sure why walking helps prevent back pain,” says physiotherapist Mark Hancock from Macquarie University, “but it probably involves a mix of gentle oscillatory movements, spinal loading and strengthening, relaxation, stress relief, and the release of endorphins.“

Low back pain can be particularly stubborn, with about 70 percent of people experiencing a recurrence within a year of initial recovery.

Limitations of Previous Studies on Exercise for Low Back Pain: Expensive and Supervised Group Programs

Although previous research has shown that exercise can reduce the recurrence of low back pain, these studies typically involved supervised group exercises with expensive equipment.

In 2019, an international research team led by scientists at Macquarie University reviewed the literature and found no randomized controlled trials investigating if simply walking could similarly alleviate back pain.

Their pioneering study, the first to investigate this issue, enrolled 701 participants, with over 80 percent of them being female, who had experienced undiagnosed pain between the 12th rib and buttock crease lasting at least a day.

For over a year, half the participants received no treatment, while the other half participated in a walking and education program. This included six sessions with a physiotherapist, who explained the science of pain and guided them through an at-home walking regimen.

Gradual Walking Routine and Reporting Protocol for Recurring Back Pain

Participants were encouraged to increase their walking to five times a week for at least 30 minutes by six months. If they had recurring low back pain that limited their physical activity, they were to notify researchers by email.

After the three-year study, researchers discovered that those in the walking intervention group experienced fewer recurrences of debilitating back pain compared to the control group.

On average, participants who walked regularly for exercise went 208 days before their first recurrence of low back pain, while the control group only managed 112 days.

“This approach not only enhanced quality of life,” says lead author and health scientist Natasha Pocovi, “but it also cut the need for healthcare support and reduced the amount of work missed by about half.”

Estimates suggest that by 2050, up to 843 million people could suffer from lower back pain. Currently, it’s the leading cause of disability worldwide, likely due to our increasingly sedentary lifestyles.

Walking, a low-risk exercise accessible to people of all ages and socioeconomic backgrounds, is easy to fit into a busy schedule.

Considering the many potential benefits, taking a brisk walk should be recognized as a valuable preventive measure against back pain that deserves more attention.

Read the original article on: Science Alert

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