Lower back pain is a pretty common global problem. So much so that in 2017, it was estimated that about 7.5% of the global population, or around 577.0 million people, struggle with it. These days, the number is closer to 800 million.
Then there’s the fact that we just can’t seem to make it go away: roughly 70% of people who recover from an episode of low back pain will experience a new episode the following year. However thanks to new research, there’s finally hope for sufferers, and it’s as easy as 1, 2, 3.
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According to a new study published in The Lancet via The Conversation, researchers have found that one of the most practical ways to make lower back pain go away is by walking.
During the trial, 701 adults who had recently recovered from an episode of low back pain were randomly assigned an individualised walking program, guided by physiotherapists across six sessions, over a six-month period.
The program was designed to be manageable, with a target of five walks per week of roughly 30 minutes daily by the end of the six-month program. Participants were also encouraged to continue walking independently after the program.
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Researchers monitored the participants monthly from the time they were enrolled in the study, for up to three years, to collect information about any new recurrences of low back pain they may have experienced. They also asked participants to report on any costs related to their back pain, including time off work and the use of health-care services.
All in all they found that the intervention reduced the risk of a recurrence of low back pain that limited daily activity by 28%, while the recurrence of low back pain leading participants to seek care from a health professional decreased by 43%. Participants who received the intervention had a longer average period before they had a recurrence, with a median of 208 days pain-free, compared to 112 days in the control group.
Why is walking so good for your back?
Mark Hancock, the study’s senior author and professor of physiotherapy at Macquarie University, said there are a few potential explanations.
‘We don’t know exactly why walking is so good for preventing back pain,’ Hancock said, ‘But it is likely to include the combination of the gentle oscillatory movements, loading and strengthening the spinal structures and muscles, relaxation and stress relief, and release of ‘feel-good’ endorphins.’
You don’t need to power walk a 10k every day to reap the benefits, either. Hancock adds, ‘The important thing to remember is to start with short walks, then gradually increase the distance and intensity as your fitness increases.’
The benefits of walking
Walking is a free, accessible way to exercise, including for people in rural and remote areas with limited access to health care – but it also delivers many other health benefits, including better heart health, improved mood and sleep quality, and reduced risk of several chronic diseases.
Walking has also been clearly linked with a range of mental health benefits: A UK study, for example, showed that physically active people have up to a 30 per cent reduced risk of becoming depressed. Other studies have shown that regular walking can reduce both anxiety and depression.
