The Power of Walking: A Simple Remedy for Low Back Pain
Summary of Findings from a new 2024 randomized control trial: A recent study conducted between September 23, 2019, and June 10, 2022, explored the impact of a structured walking program on individuals with non-specific low back pain. 701 selected participants were randomly assigned to either an intervention group (351) or a control group (350). The intervention group engaged in a walking program supervised by physiotherapists, while the control group continued their usual activities. The study's results are promising: the walking intervention significantly reduced the risk of activity-limiting recurrence of low back pain, extended the median days to recurrence, and improved overall disability and quality of life.
Applicability to Your Life: The findings of this study are highly applicable to anyone suffering from low back pain. Here are some key takeaways:
Reduced Recurrence: Participants in the walking group had a significantly lower risk of experiencing a recurrence of low back pain compared to the control group. This means incorporating regular walking into your routine could help prevent future episodes of pain.
Extended Pain-Free Periods: The median number of days to a recurrence of low back pain was significantly longer in the walking group (208 days) compared to the control group (112 days). This extended pain-free period can lead to improved productivity and a better quality of life.
Improved Disability Scores: Disability scores measured by the Roland Morris Disability Questionnaire (RMDQ) favored the walking group at all time points, showing that walking can significantly improve functional abilities and reduce the limitations caused by low back pain.
Better Quality of Life: Health-related quality of life, as measured by the EuroQol 5-Dimension 5-Level (EQ-5D-5L) index, also improved in the walking group. This indicates that regular walking not only reduces pain but also enhances overall well-being.
How to Start: Starting a walking routine is simple and can lead to significant improvements in low back pain. Participants in the study began with an average of 80 minutes of intentional walking per week. By the end of the trial, they had increased their walking to an average of 130 minutes per week. Here are some tips to get started:
Start Small: Begin with manageable goals. Aim for 10-15 minutes of walking per day, which can be easily incorporated into your daily routine. This can be done outside, on a treadmill, or even inside!
Gradual Increase: Gradually increase the duration and/or frequency of your walks. If you know that you can’t block out 60-minutes for a walk but you can do two, 15-minute walks start there!
Set Realistic Goals: Set realistic and achievable goals. Participants in the study walked an average of 80 minutes per week initially, so starting with a similar target may be a good target.
Stay Consistent: Consistency is key. Make walking a part of your daily routine. Find a time that works best for you, whether it's in the morning, during lunch, or in the evening.
Seek Support: Walking with a friend, joining a walking group, or seeking guidance from a physiotherapist can provide additional motivation and support.
Remember, starting small can lead to big results. The participants in the study saw significant benefits by gradually increasing their walking time, proving that even modest increases in physical activity can have a substantial impact on low back pain.
Additional Benefits of Walking:
Cardiovascular Health: Walking is a great cardiovascular exercise that can help improve heart health, lower blood pressure, and reduce the risk of heart disease.
Mental Health: Regular walking has been shown to reduce symptoms of depression and anxiety, improve mood, and enhance overall mental well-being.
Decreased likelihood of Diabetes: Walking can help reduce the likelihood of developing pre-diabetes or diabetes.
Social Interaction: Walking can be a social activity. Joining a walking group or simply walking with friends and family can enhance social bonds and provide emotional support.
Conclusion: Incorporating regular walking into your daily routine can be a powerful and accessible way to manage and prevent low back pain. Beyond the direct benefits for back health, walking offers a multitude of additional health advantages, making it a highly recommended activity for overall well-being. So, lace up your walking shoes and start reaping the benefits today!
Reference:
Pocovi, N.C. et al. (2024) Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (WalkBack): A randomised controlled trial™, The Lancet [Preprint]. doi:10.1016/s0140-6736(24)00755-4.