The only simple exercise that can improve back pain is “walking”; walking halves the risk of back pain recurrence

Many people buy expensive ergonomic office chairs or visit orthopedic clinics frequently to deal with back pain. A new study has found that walking is a good way to improve persistent back pain that tends to recur once it has developed.

Due to modern lifestyles in which people spend a lot of time sitting, it is said that by 2050, more than 800 million people worldwide will be living with back pain, and there is also data that shows that 70% of back pain cases will recur within one year.

Previous studies have shown that exercise can prevent the recurrence of lower back pain, but many of the exercises in those studies required expensive equipment and specialized instruction.

To verify whether easy-to-do exercises that put little strain on the body can be used to treat lower back pain, a research team led by Mark Hancock, a physiotherapist at Macquarie University in Australia, conducted an experiment in which people with a history of lower back pain were asked to walk.

The participants in the experiment were 701 adults aged 18 or older who had experienced back pain not caused by illness or injury within the past six months. The average age of the participants was 54 years old, and 565 of the 701 were women. In order to accurately analyze the effects of exercise, participants who had been exercising frequently before the experiment or who were already taking an exercise program for back pain were not included.

The research team first divided the participants into two groups, with one half receiving a walking program and an education program as the experimental group. The amount of walking that each participant did was suggested by a physical therapist taking into account the participant’s age, weight, medical history, etc., so it was not uniform, but the program consisted of participants walking at least five times a week for 30 minutes by the sixth month. They were also provided with a pedometer and a diary to record how much they actually walked.

On the other hand, the control group received no special intervention, but they were able to incorporate back pain prevention measures into their lives and receive general back pain treatment in their own way. This was because the research team, in consultation with experts who participated in the experiment as consumer representatives, decided that this would provide more practical data.

The results of the three-year experiment confirmed that people who were instructed to walk were less likely to suffer from recurrent back pain than those who were not. Specifically, the average time until the first recurrence of back pain was 112 days in the control group, while it was 208 days in the experimental group, almost halving the risk of recurrence.

“I used to suffer from back pain that was about 6-7 out of 10, but now it’s about 3 out of 10, and the pain lasts less than 24 hours,” said Rory Fagan, one of the participants.

Fagan, a former rugby player, began suffering from severe back pain due to an injury in his 20s, to the point where he was unable to move for days once or twice a year. However, after he started walking three to four times a week, both the intensity and duration of his pain improved dramatically.

Fagan said, “When you have back pain, most people’s instinct is to stay still because even taking a step causes severe pain. I used to stay still, but now I’ve learned that that’s the worst thing you can do. One of the most important things I’ve learned from this program is not to be afraid of pain. Exercise can reduce pain in the long term, so if your back pain recurs, you should continue doing what you can at the time.”

“The exact reason why walking prevents back pain is unknown, but it may be a combination of the gentle vibration exercise, loading and strengthening of spinal structures and muscles, relaxation and stress relief, and improved mood through the release of endorphins,” Hancock said. “We also know that walking has many other health benefits beyond back pain, including improved cardiovascular health, improved bone density, maintaining a healthy weight and improved mental health.”

Hancock et al. provide the following tips for people who want to start walking to prevent back pain:

◆ Gradually increase the amount of time you walk
Start with short walks of about 10 minutes once or twice a week, and gradually increase the time and frequency. This will help you make walking a habit and reduce the risk of injury.

◆ Don’t be afraid of mild pain
It’s normal to feel some pain when you start something new, so don’t give up just because you feel a little pain. As you continue walking, your back and the surrounding muscles will be strengthened, making it less likely that your back pain will recur.

◆ Make a companion
You can ask a physical therapist or doctor for help in continuing your walking, but it’s also effective to find a companion to walk with, such as a friend, family member, or your pet dog.

◆ Keep a record
Using a smartwatch, smartphone app, wall chart, or notebook to keep track of your walking will make it easier to check your progress and clarify your goals.

◆ Don’t stop even if your back pain recurs
Even if you walk regularly, your back pain may recur, but it’s important to continue exercising even if your back pain recurs. You can reduce the amount of walking you do if necessary, but you shouldn’t stop.