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Low back pain is a common and recurring issue that affects millions of people worldwide. Fortunately, research shows that walking exercises for back pain can be an effective way to prevent its recurrence.
A recent study published in The Lancet highlights how a structured walking program, combined with education, can significantly reduce the risk of back pain returning. In this article, we explore the benefits of walking exercises for back pain, how they work, and why they should be part of your routine for better spinal health.
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Walking exercises for back pain: A proven preventive approach
Low back pain is a prevalent and recurrent condition that places a significant burden on individuals and healthcare systems. A recent study published in The Lancet has found that a program combining walking exercises for back pain and education can effectively reduce the recurrence of low back pain.
The WalkBack trial, conducted by researchers, involved 701 adults who had recently recovered from an episode of low back pain. Participants were randomly assigned to either receive an individualized walking program and education (intervention) or a no-treatment control group.
How walking exercises for back pain reduce recurrence
The intervention group received guidance from physiotherapists across six sessions over six months. They developed personalized walking exercises for back pain, tailored to their specific needs and preferences. The program aimed for a manageable target of five walks per week, each lasting approximately 30 minutes, by the end of the six months. Participants were also encouraged to continue walking exercises independently after the program.
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 provide confidence in self-managing any minor recurrences.
The results showed that 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.
The intervention was also found to be cost-effective, with the biggest savings coming from fewer work absences and reduced healthcare expenses among those practicing walking exercises for back pain.
The broader benefits of walking exercises for back pain
Walking is a free, accessible way to exercise that delivers many health benefits, including better heart health, improved mood, and reduced risk of chronic diseases. While the exact reasons why walking exercises for back pain work are not fully understood, they likely contribute by:
- Gently mobilizing the spine and strengthening core muscles
- Enhancing flexibility and reducing stiffness
- Reducing stress through relaxation and endorphin release
- Improving circulation and oxygen flow to the back muscles
Want to start your own walking exercise routine but don’t know where to begin? Download the ExoTrails app today for guided walking routes, personalized training plans, and expert tips on staying active while protecting your back!
Conclusion
This study highlights the importance of walking exercises for back pain as a preventive measure. By incorporating walking and education into a comprehensive program, individuals can take proactive steps to reduce low back pain recurrence and enhance overall well-being.
The findings offer hope that accessible and low-cost interventions can effectively prevent this common and debilitating condition. Follow our official Facebook page now to receive more interesting information.
