The Times Australia
The Times World News

.
The Times Real Estate

.

Walking can prevent low back pain, a new study shows

  • Written by Tash Pocovi, Postdoctoral research fellow, Department of Health Sciences, Macquarie University
Walking can prevent low back pain, a new study shows

Do you suffer from low back pain that recurs regularly? If you do, you’re not alone. Roughly 70% of people[1] who recover from an episode of low back pain will experience a new episode in the following year.

The recurrent nature of low back pain is a major contributor to the enormous burden[2] low back pain places on individuals and the health-care system.

In our new study, published today in The Lancet[3], we found that a program combining walking and education can effectively reduce the recurrence of low back pain.

The WalkBack trial

We randomly assigned 701 adults who had recently recovered from an episode of low back pain to receive an individualised walking program and education (intervention), or to a no treatment group (control).

Participants in the intervention group were guided by physiotherapists across six sessions, over a six-month period. In the first, third and fifth sessions, the physiotherapist helped each participant to develop a personalised and progressive walking program that was realistic and tailored to their specific needs and preferences.

The remaining sessions were short check-ins (typically less than 15 minutes) to monitor progress and troubleshoot any potential barriers to engagement with the walking program. Due to the COVID pandemic, most participants received the entire intervention via telehealth, using video consultations and phone calls.

A health-care professional examines a woman's back.
Low back pain can be debilitating. Karolina Kaboompics/Pexels[4]

The program was designed to be manageable, with a target of five walks per week of roughly 30 minutes daily by the end of the six-month program. Participants were also encouraged to continue walking independently after the program.

Importantly, the walking program was combined with education provided by the physiotherapists during the six sessions. This education aimed to give people a better understanding of pain, reduce fear associated with exercise and movement, and give people the confidence to self-manage any minor recurrences if they occurred.

People in the control group received no preventative treatment or education. This reflects what typically occurs[5] after people recover from an episode of low back pain and are discharged from care.

What the results showed

We monitored the participants monthly from the time they were enrolled in the study, for up to three years, to collect information about any new recurrences of low back pain they may have experienced. We also asked participants to report on any costs related to their back pain, including time off work and the use of health-care services.

The intervention reduced the risk of a recurrence of low back pain that limited daily activity by 28%, while the recurrence of low back pain leading participants to seek care from a health professional decreased by 43%.

Participants who received the intervention had a longer average period before they had a recurrence, with a median of 208 days pain-free, compared to 112 days in the control group.

Two men walking and talking in a park.
In our study, regular walking appeared to help with low back pain. PeopleImages.com - Yuri A/Shutterstock[6]

Overall, we also found this intervention to be cost-effective. The biggest savings came from less work absenteeism and less health service use (such as physiotherapy and massage) among the intervention group.

This trial, like all studies, had some limitations to consider. Although we tried to recruit a wide sample, we found that most participants were female, aged between 43 and 66, and were generally well educated. This may limit the extent to which we can generalise our findings.

Also, in this trial, we used physiotherapists who were up-skilled in health coaching. So we don’t know whether the intervention would achieve the same impact if it were to be delivered by other clinicians.

Walking has multiple benefits

We’ve all heard the saying that “prevention is better than a cure” – and it’s true. But this approach has been largely neglected when it comes to low back pain. Almost all previous studies[7] have focused on treating episodes of pain, not preventing future back pain.

A limited number of small studies[8] have shown that exercise and education can help prevent low back pain. However, most of these studies focused on exercises that are not accessible to everyone due to factors such as high cost, complexity, and the need for supervision from health-care or fitness professionals.

On the other hand, walking is a free, accessible way to exercise, including for people in rural and remote areas with limited access to health care.

Two feet and lower legs in athletic gear walking alongside the water.
Walking has a variety of advantages. Cast Of Thousands/Shutterstock[9]

Walking also delivers many other health benefits[10], including better heart health, improved mood and sleep quality, and reduced risk of several chronic diseases.

While walking is not everyone’s favourite form of exercise, the intervention was well-received by most people in our study. Participants reported[11] that the additional general health benefits contributed to their ongoing motivation to continue the walking program independently.

Why is walking helpful for low back pain?

We don’t know exactly why walking is effective for preventing back pain, but possible reasons[12] could include the combination of gentle movements, loading and strengthening of the spinal structures and muscles. It also could be related to relaxation and stress relief, and the release of “feel-good” endorphins, which block pain signals[13] between your body and brain – essentially turning down the dial on pain.

It’s possible that other accessible and low-cost forms of exercise, such as swimming, may also be effective in preventing back pain, but surprisingly, no studies[14] have investigated this.

Preventing low back pain is not easy. But these findings give us hope that we are getting closer to a solution, one step at a time.

References

  1. ^ 70% of people (pubmed.ncbi.nlm.nih.gov)
  2. ^ enormous burden (www.thelancet.com)
  3. ^ The Lancet (www.thelancet.com)
  4. ^ Karolina Kaboompics/Pexels (www.pexels.com)
  5. ^ typically occurs (www.sciencedirect.com)
  6. ^ PeopleImages.com - Yuri A/Shutterstock (www.shutterstock.com)
  7. ^ previous studies (www.sciencedirect.com)
  8. ^ small studies (pubmed.ncbi.nlm.nih.gov)
  9. ^ Cast Of Thousands/Shutterstock (www.shutterstock.com)
  10. ^ health benefits (www.vichealth.vic.gov.au)
  11. ^ reported (pubmed.ncbi.nlm.nih.gov)
  12. ^ possible reasons (www.e-jer.org)
  13. ^ block pain signals (my.clevelandclinic.org)
  14. ^ no studies (pubmed.ncbi.nlm.nih.gov)

Read more https://theconversation.com/walking-can-prevent-low-back-pain-a-new-study-shows-231682

The Times Features

10 Ways to Make Money Online and Provide Financial Stability

The possibility of earning money online has reached unprecedented heights. The proper strategy enables anyone to begin earning money. You don't need fancy degrees or special skil...

The Power of Exterior Design: How Facades Influence Property Value

First impressions count when it comes to real estate, and nothing quite sets the tone for a property like its exterior design. A building's facade is more than just an aesthetic ...

The Best Adjustable Bed and Mattress Packages for Comfort

The appropriate bed and mattress are essential for establishing the perfect sleep environment. If you seek a way to upgrade your sleep experience, adjustable bed and mattress pac...

Designing a Modern Home: Features That Will Make Your Dream House Stand Out

Designing your dream home is an exciting journey, and for many, it’s an opportunity to create a space that reflects their personal style, functionality needs, and modern trends. ...

Client Dinners Done Right: Tips for Meaningful Engagement

Client dinners offer more than just a meal—they’re an opportunity to build lasting business relationships in a more personal and relaxed setting. Done well, these dinners can str...

From Classic to Contemporary: 5 Timeless Costumes for Any Party

When it comes to dressing up for a costume party, you want to choose something that is not only fun but also memorable. Whether you're attending a Halloween event, a themed gathe...

Times Magazine

Top Benefits of Hiring Commercial Electricians for Your Business

When it comes to business success, there are no two ways about it: qualified professionals are critical. While many specialists are needed, commercial electricians are among the most important to have on hand. They are directly involved in upholdin...

The Essential Guide to Transforming Office Spaces for Maximum Efficiency

Why Office Fitouts MatterA well-designed office can make all the difference in productivity, employee satisfaction, and client impressions. Businesses of all sizes are investing in updated office spaces to create environments that foster collaborat...

The A/B Testing Revolution: How AI Optimized Landing Pages Without Human Input

A/B testing was always integral to the web-based marketing world. Was there a button that converted better? Marketing could pit one against the other and see which option worked better. This was always through human observation, and over time, as d...

Using Countdown Timers in Email: Do They Really Increase Conversions?

In a world that's always on, where marketers are attempting to entice a subscriber and get them to convert on the same screen with one email, the power of urgency is sometimes the essential element needed. One of the most popular ways to create urg...

Types of Software Consultants

In today's technology-driven world, businesses often seek the expertise of software consultants to navigate complex software needs. There are several types of software consultants, including solution architects, project managers, and user experienc...

CWU Assistive Tech Hub is Changing Lives: Win a Free Rollator Walker This Easter!

🌟 Mobility. Independence. Community. All in One. This Easter, the CWU Assistive Tech Hub is pleased to support the Banyule community by giving away a rollator walker. The giveaway will take place during the Macleod Village Easter Egg Hunt & Ma...

LayBy Shopping