Over the years, scientific literature has highlighted an association between physical activity and improvements in back pain. A 2019 systematic review found that physical activity reduces the prevalence of back pain.
Around 800 million people worldwide suffer from low back pain, which is one of the leading causes of disability and reduced quality of life.
Although back pain can have many causes, the main reason is often weakness in the muscles that stabilize the spine. For this reason, exercise is currently the most effective way to treat low back pain.
A study recently published in The Lancet provides further evidence of the benefits of movement and exercise. It found that even regular walking can be highly effective in preventing back pain from recurring.
The study focused on adults who had previously experienced low back pain. Those who walked regularly had fewer episodes of back pain than those in the control group. The Australian researchers collected data from 701 relatively sedentary adults who had recently recovered from an episode of low back pain lasting at least 24 hours.
Participants were randomly divided into two groups. One group followed a personalized walking program with the support of a physiotherapist over six sessions spread across six months. The other group received no walking advice. Participants were monitored by the research team for at least 12 months and for up to 36 months.
The goal for the walking group was to walk five times a week for at least 30 minutes a day, following a program tailored to each participant’s age, body mass index, activity level, available time, and personal goals.
When participants experienced an increase in low back pain, they were encouraged to continue walking while adjusting their speed and distance according to their condition. Many people tend to become overly protective of their back when they feel pain and avoid movement. However, the educational program encouraged them to remain active even when experiencing back pain.
Today, tests such as the metabolic threshold test make it possible to personalize a walking program according to a specific goal, while making the best use of the time available.
The study concluded that the walking group experienced fewer episodes of low back pain and that, when these episodes did occur, they were less painful than those reported by the control group. In addition, simply walking doubled the time between recurrences: 208 days, compared with 112 days in the control group.
Spinal disorders are often complex, and it is always essential to begin with an accurate diagnosis.
Walking is not a magic cure for pain, but it can certainly play an important role in relieving it and preventing recurrences. Walking regularly for 30 minutes a day can halve the number and intensity of low back pain episodes, while also improving mood and cardiovascular health.
Enjoy your walks and have a wonderful holiday!
Medical Director Isokinetic Turin
