Back pain is a common problem, affecting nearly 10 percent of people around the world. I have had it, and let me tell you, it can be frustrating and very incapacitating. Throughout these years, I have rushed from physical therapy to medication and other kinds of treatments, the results of which are not always as good as expected. Recently, in some new research, compelling evidence was brought to light showing that one simple habit does make a difference: walking.
A 2015 study in The Lancet followed more than 700 adults who had recent low back pain. Patients were randomly assigned to either a walking program with educational sessions by a physiotherapist or to another group that was receiving no intervention. The results were stunning. Subjects who walked reported fewer back pain recurrences and more extended periods between episodes. A mean time of 208 days was recorded for the walking group compared with a mean of 112 days for the control group before recurrent back pain.
These results resonated with me because they underscored a fundamental truth I learned from my struggles: stay active. When my back pain first flared up, my instinct was to rest and avoid movement. However, I later found out that this often made things worse. The study pointed out that a regular walk can prevent not only the comeback of back pain but also improve one's general spinal health.
But what makes walking so potent? For the study's lead author, Tash Pocovi, Ph.D., it's probably everything. Walking entails gentle actions, loading, and strengthening of the spinal structures and muscles. It releases a person from stress and releases endorphins into a person's system, our very own internally manufactured painkillers. This walking program was educationally led, allowing the participants in this study to understand their pain, reduce their fear associated with movement, and build confidence in the management of their condition.
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Even an orthopedic spine surgeon like Dr. Neel Anand has suggested that walking and every kind of movement are suitable for people with back pain. He pointed out that remaining immobile or going on bed rest sometimes only prolongs the pain instead of easing it faster. Light exercises, however, such as walking, can eventually set one free from it.
From my experience, walking has become a tremendous total-body exercise that doesn't just help my back but also improves my overall well-being. If you are thinking of engaging in walking for the sake of managing back pain, you need to ease into it gradually and listen to your body. Gradually, walk five times a week for at least 30 minutes each day. Participants adjusted their walking speed and distance while continuing with their assigned task when the pain flared up; this way, you ensure such exercise is safe and effective.
Other lifestyle changes that have contributed to keeping the back pain at bay include building core muscles, hamstring stretching, proper posture, stress reduction, greater attention to dieting, and watching weight. With inflammation and extra weight, back pain flared up. While most back pains go away in a few days, it is best if the doctor assesses steady or severe pain. The physical therapist can give an overall assessment and individually direct exercise programs. For many of them, however, and for me, regular walking may be very promising in fighting backache.