Background information
I did it! What happened after a week of daily back exercises
by Anna Sandner
Regular walks can prevent back pain
2-7-2024
Translation: machine translated
Just run away from your back pain? It could work. At least that's what a new study suggests: regular walks help sufferers to reduce the pain in their back.
Back pain is a widespread problem that affects millions of people worldwide. A recent Australian study published in The Lancet now provides promising findings: Regular walking could be an effective way to reduce recurring back pain. Good news for all sufferers, who can literally run away from their pain at least a little in future.
Targeted walking programme shows positive effect
The study included 701 people with recently experienced back problems. With an average age of 54 and a body mass index of 30, they represented a typical group of sufferers. The participants were divided into two equal groups: One received a tailored walking programme, while the other served as a control group with no further instructions or guidelines. The core of the study was a twelve-week, individualised walking training programme. Physiotherapists accompanied the participants on five appointments and a final meeting after six months. The aim was to gradually introduce those suffering from back pain to regular walks. At the end, they were asked to walk five times a week for around 30 minutes - which showed a measurable effect.
Significant improvements through regular exercise
The results of the study are encouraging: the risk of back pain recurring was reduced by 28 per cent in the exercise group. After three months, they covered an average of 611 more steps per day than the control group, and they also walked more briskly on average. These positive effects continued: In the training group, the next pain attack only occurred after 208 days, compared to 112 days in the control group. The participants' general quality of life also improved slightly.
Why simple walking is so effective
Study leader Natasha Pocovi suspects that the combination of gentle movements, muscle strengthening and stress reduction while walking is responsible for the positive effects. The release of endorphins could also play a role. Regular walks can therefore be an effective remedy for back pain - with minimal effort and no side effects.
Would you like to try it yourself? As described in the study, you should gradually increase your walking time until you are walking for 30 minutes at a time five times a week. It is important that you find your own pace and listen to your body. Brisk walking seems to be particularly effective, but a moderate pace also brings benefits and is better than overexerting yourself. If possible, seek support, be it from friends, family, a trainer or a physiotherapist. A daily walk could be the first step to a healthier back. Why not start today?
Do something good for your back
If you're not much of a walker, there are many other ways to look after your back health. You can find suggestions and tips here:
Header image: Nicos Balkouras/Unsplash
Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.