Mark Hancock, PhD
Mark Hancock, PhD, is a Professor of Physiotherapy, Faculty of Medicine and Health Science, Macquarie University, Sydney, Australia.
About 800 million people worldwide have low-back pain, and it is a leading cause of disability and reduced quality of life. Repeated episodes of low-back pain are also very common, with seven in 10 people who recover from an episode going on to have a recurrence within a year.
If you’re plagued by lower-back pain, there may be a simple solution: Take a walk. A study from Macquarie University’s Spinal Pain Research Group found that this easy and free exercise has positive benefits.
Investigators followed 701 adults who had recently recovered from an episode of low-back pain. They split participants into two groups: Half followed an individualized walking program and attended six education sessions over six months, and the other half served as a control group.
Researchers followed the participants for one to three years. The walkers had 28 percent fewer instances of pain that limited their activities and a longer time between occurrences (208 versus 112 days). Walking also reduced care-seeking episodes of low back pain by about 43 percent.
Walking is likely beneficial because of the gentle oscillatory movements, loading and strengthening the spinal structures and muscles, relaxation and stress relief, and release of feel-good endorphins. Plus, it boosts cardiovascular health, bone density, and mental health, and helps people manage their weight.
The intervention was also free. Most exercise-based interventions to prevent back pain are group-based and need clinical supervision and expensive equipment, making them harder for people to access.
Before beginning any new exercise program, talk to your health-care provider to make sure your exercise plan is safe and appropriate for your specific health status and level of fitness. Your physician will alert you to any limitations.
• Start slow. Begin with a slow and comfortable pace, especially if you are not accustomed to regular exercise. Start with short walks and gradually increase the duration as tolerated.
• Wear good shoes. Wearing appropriate, supportive footwear is crucial to prevent strain on the back and joints. Look for shoes with good arch support and cushioning.
• Warm up and cool down. Start with a few minutes of slower walking to warm up your muscles. Incorporate gentle stretching before and after your walk.
• Watch your posture. Walk with a straight back and relaxed shoulders, and look forward. Let your arms swing naturally.
• Hydrate. Carry water and take sips during the walk, especially in warm weather.
• Listen to your body. If you experience pain, slow down or take a break. It’s important to not push through significant discomfort. Allow time for rest and recovery, especially if experiencing muscle soreness.
• Use support if needed. Consider using a cane or walking poles if balance or stability is an issue. This can also help reduce strain on the lower back.
• Find a comfortable setting. Choose flat, even surfaces for walking to reduce the risk of falls. Parks, shopping malls, or indoor tracks can be good options. Opt for times of day with mild weather to avoid extreme heat or cold.
• Incorporate mindfulness. Focus on breathing and being mindful of your surroundings to enhance relaxation and reduce stress, which may also help in managing pain.
• Try a group. Walking with friends or a group van provide social interaction and motivation.
