Low back pain affects millions of people in the UK, causing severe discomfort, and reduced quality of life. While back pain is not usually serious, it can result in time off work and make even the simplest tasks, like putting on your socks, impossible.

And for most of us, the only practical treatment are painkillers and a bag of frozen peas. And if the back pain shows no sign of clearing up, then a referral to a physiotherapist.

However,  a new study from Macquarie University, Australia has revealed a surprisingly simple and effective method for preventing recurring episodes of back pain....

The Power of a Regular Stroll

Researchers at Macquarie University's Spinal Pain Research Group conducted a clinical trial involving 701 adults who had recently recovered from a bout of low back pain.

The results, published in The Lancet, showed that participants who followed an individualised walking program combined with physiotherapist-guided education sessions experienced significantly longer periods without back pain recurrence.

Professor Mark Hancock, the study's senior author, reported:

"The intervention group had fewer occurrences of activity limiting pain compared to the control group, and a longer average period before they had a recurrence, with a median of 208 days compared to 112 days."

Why Walking Works

While the exact mechanisms are not fully understood, Professor Hancock suggests several factors contribute to walking's effectiveness:

1. Gentle oscillatory movements

2. Loading and strengthening of spinal structures and muscles

3. Relaxation and stress relief

4. Release of endorphins

   
   

One of the biggest benefits of walking is that it's accessible to almost everyone

Dr Natasha Pocovi, the study's lead author, emphasised:

"Walking is a low-cost, widely accessible and simple exercise that almost anyone can engage in, regardless of geographic location, age or socio-economic status."

The study also found that the walking program was highly cost-effective, reducing both healthcare seeking behaviour and time taken off work by approximately half.

Study Findings and Broader Health Benefits

The study's findings highlight the effectiveness of walking in reducing the recurrence of low back pain.

Participants who followed an individualised walking program combined with physiotherapist-guided education experienced significantly longer periods without back pain recurrence.

Beyond these immediate benefits for back pain, regular walking also offers a wide range of other health advantages that can contribute to overall wellbeing. Here are some of the key additional benefits of incorporating regular walking into your routine:

Additional Health Benefits of Walking

1. Cardiovascular Health: The NHS reports that walking can reduce the risk of cardiovascular diseases by up to 35% (NHS, 2021).

2. Mental Wellbeing: A study published in the British Journal of Sports Medicine found that walking for 30 minutes daily was associated with improved mental health and reduced symptoms of depression (Kelly et al., 2018).

3. Weight Management: According to Public Health England, regular brisk walking can help maintain a healthy weight and reduce the risk of obesity (PHE, 2020).

4. Bone Health: The National Osteoporosis Society states that weight-bearing exercises like walking can help maintain bone density and reduce the risk of osteoporosis (NOS, 2022).

5. Improved Sleep: Research published in the journal Sleep Health suggests that regular walking can improve sleep quality and duration (Kline et al., 2019).

As this research demonstrates, sometimes the simplest solutions can be the most effective. By incorporating regular walks into your routine, you may not only reduce your risk of low back pain recurrence but also improve your overall health and wellbeing.