There are 800 million people on the planet who have experienced lower back pain, and seven in 10 sufferers are likely to have flare-ups on an annual basis. The good news is, that researchers have identified a simple everyday activity that can help keep pain at bay … going for a walk (or three).
An Australian study has found that walking three times a week to ease back pain can significantly cut your risk of ongoing suffering. Over a three-year period the researchers followed over 700 adults who had experienced low back pain. Some followed no treatment plan and acted as the control group, while the rest slowly eased into walking over a six-month period. After three months, most were walking three to five days a week for an average total of 130 minutes. These walkers remained pain-free for almost twice as long as those who didn't walk. They also had considerably less time off work and reported that their quality of life improved.
The reason walking is such a powerful elixir is unclear, but Mark Hancock, a Professor of Physiotherapy at Macquarie University suggests it comes down to a combination of factors; the gentle oscillatory movements, loading and strengthening the spinal structures and muscles, relaxation and stress relief, and release of ‘feel-good’ endorphins you get when you go for a walk.
Walking isn’t the only way to turn your back on back pain
Dr. Gillian Hatfield, an Associate Professor in Kinesiology at the University of the Fraser Valley, says people experiencing lower back pain are often prescribed painkillers and told to ‘rest up’, but in most cases, the answer is to simply move more. “Reducing sedentary time helps improve the endurance of the low back muscles, and the increased blood flow and mobility can help reduce pain and stiffness,” she says. Hatfield explains that certain types of core training can be particularly beneficial. After leading an 8-week study involving bi-weekly LES MILLS CORE™ workouts, Hatfield identified specific benefits born from building dynamic core stability. “Building abdominal strength and control and improved abdominal and back extensor endurance which benefits people suffering lower back pain.”
Head of Research for Les Mills, Bryce Hastings thinks exercise programs like these also help to restore confidence after debilitating injuries. “Fear of movement, or kinesiophobia, is understandably common following a period of intense pain. Whether its improving core muscle strength or regaining walking endurance, restoring confidence in being active is key to achieving a full recovery.”
“Whether its improving core muscle strength or regaining walking endurance, restoring confidence in being active is key to achieving a full recovery.” Bryce Hastings, Les Mills Head of Research.
MOTION IS LOTION:
5 TOP TIPS TO ALLEVIATE LOW BACK PAIN
Steering clear of back pain isn’t the only reason to get your step count up. Walking is a well-regarded way to increase cardiovascular health, improve bone density, nurture your mental wellbeing and help you maintain a healthy weight. Anyone interested in leveraging their step count to support weight management will find this newest research from the University of Massachusetts particularly pertinent – the scientists have found that incorporating uneven strides while walking can significantly boost your metabolism, leading to increased calorie burn.
Incorporating uneven strides while walking (combining long and short strides) can significantly boost your metabolism, leading to increased calorie burn.
Are you walking enough?
While 10,000 steps a day has been long lauded as fundamental to good health and fitness, it is not necessarily the magic number for all. In fact, the latest research shows that every extra step above 2,200 a day can lower the risk of heart disease and early death. DO YOU REALLY NEED 10,000 STEPS A DAY? FIND OUT
