Avoid Lower Back Pain By Making This Adjustment To Your Daily Routine

According to a recent article in CNN t about low back pain, it impacts at least 619 million individuals globally, and projections suggest this figure will rise to 843 million by 2050, according to research estimates.

Regrettably, almost 70% of individuals who recover from an episode of low back pain experience a recurrence within a year.

A new randomized clinical trial suggests an easy, free way to temporarily prevent low back pain: REGULAR WALKING. “Participants who walked consistently after experiencing at least one episode of low back pain remained pain-free nearly twice as long as those who did not.” The intervention group experienced fewer instances of activity-limiting pain and had a median recurrence-free period of 208 days, compared to 112 days in the control group, according to senior author Mark Hancock, a professor of physiotherapy at Macquarie University in Sydney.

Walking for at least 30 minutes
The study, published in The Lancet, tracked 701 Australian adults, primarily women in their 50s, who had recently recovered from low back pain. Participants were randomly assigned to a control group or an individualized walking and educational program. The intervention group gradually increased their walking to 30 minutes five times a week over six months, with allowances for jogging, tailored to individual capacities and preferences. After three months, most were walking three to five days a week, averaging 130 minutes total. Participants used pedometers and accelerometers to monitor their activity and kept walking diaries.

Cost-effective intervention
In addition to extending pain-free periods for participants, the walking program halved the time taken off work and the number of medical visits, according to lead study author Natasha Pocovi, a postdoctoral fellow at Macquarie University.

What walking does for the body

Walking is beneficial for lower back pain because it promotes overall health and reduces time spent sitting, which is a poor posture for the back, explains A. Lynn Millar. Walking enhances circulation, improving blood flow to back muscles and joint fluids in the spine, and boosts metabolism, aiding weight loss and reducing spinal load. It strengthens core muscles, improves posture, increases muscle endurance, and enhances bone density while releasing endorphins that alleviate pain and stress. Millar advises using good shoes and arch supports, varying paces and distances, and incorporating resistance training and stretching to prevent issues. If pain occurs, switching to activities like cycling or swimming and taking rest days can help.

Dr. Eric.


References 
- CNN Health ¨Prevent low back pain with this simple lifestyle change¨ Wed June 19, 2024.