Adults with a history of low back pain experienced significantly fewer recurrences if they walked regularly, according to a groundbreaking study. Low back pain affects about 800 million people globally, leading to disability and reduced quality of life. Recurrent episodes are common, with 70% of sufferers experiencing a relapse within a year.
STUDY OVERVIEW
Macquarie University’s Spinal Pain Research Group conducted a clinical trial to test if walking could be an effective, affordable intervention for low back pain. The study followed 701 adults who recently recovered from low back pain. Participants were randomly assigned to either a personalized walking program combined with physiotherapist-guided education sessions, or to a control group.
KEY FINDINGS
- Recurrence Rate: The walking group went almost twice as long without a back pain recurrence compared to the control group.
- Duration Before Recurrence: Median of 208 days for the walking group vs. 112 days for the control group.
- Impact on Pain: Fewer occurrences of activity-limiting pain in the walking group.
BENEFITS OF WALKING
Walking is a simple, low-cost, and accessible exercise. It offers several benefits that likely contribute to its effectiveness in preventing back pain, including:
- Gentle oscillatory movements
- Loading and strengthening of spinal structures and muscles
- Relaxation and stress relief
- Release of endorphins
ADDITIONAL HEALTH BENEFITS
Walking also provides numerous other health benefits, such as improved cardiovascular health, increased bone density, maintaining a healthy weight, and enhanced mental health.
COST-EFFECTIVENESS
Lead author Dr. Natasha Pocovi highlighted the program’s cost-effectiveness. Participants experienced improved quality of life, reduced need for healthcare, and decreased time off work by approximately half.
ACCESSIBILITY
Traditional exercise-based interventions for back pain often require expensive equipment and close clinical supervision, making them less accessible. In contrast, walking is a feasible option for most individuals regardless of location, age, or socio-economic status.