Walking Your Way to Relief: Combatting Back Pain Naturally
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Chapter 1: Understanding the Back Pain Epidemic
Back pain tends to be persistent and challenging to overcome. Research indicates that approximately 70% of individuals who recover from an episode of low back pain will face a reoccurrence within a year. With the human spine comprising over 120 muscles, 220 ligaments, and 100 joints, it’s no surprise that complications arise. Globally, more than 600 million people suffer from low back pain, with women being nearly twice as affected as men. It currently ranks as the leading cause of disability worldwide.
New research offers a glimmer of hope. A study from Australian scientists suggests that a simple solution—walking—may help reduce the risk of low back pain recurrence. Mark Hancock, a Professor of Physiotherapy at Macquarie University and senior author of the study, noted, “The findings could have a profound impact on how low back pain is managed.”
Back to Basics: The Power of Walking
Historical figures like Thomas Jefferson, who reportedly walked four miles daily and lived to 83 at a time when the average life expectancy was just 40, highlight the potential benefits of walking. This low-impact activity is not only easy to fit into busy lives, but it's also accessible to nearly everyone, irrespective of economic or geographical constraints.
While previous studies indicated that exercise could reduce the likelihood of back pain returning, they often involved expensive equipment or required group supervision. A 2019 review by an international research team, which included scientists from Macquarie University, revealed a gap: no randomized controlled trials had assessed whether something as straightforward as walking could alleviate back pain. This prompted their investigation.
The researchers involved 701 community adults, averaging 54 years old, who had experienced non-specific low back pain in the previous six months. Participants were divided into walking and non-walking groups, with the walking group aiming for at least 30 minutes of daily walking, five days a week, by the trial's end.
The results were compelling. The walking group exhibited a 28% lower risk of back pain recurrence, and their disability related to back pain decreased over the following year. According to Natasha Pocovi, PhD and lead author of the study, “It not only improved people’s quality of life but also halved their need for healthcare support and the amount of time taken off work.”
For those who did experience a recurrence, walkers had a median of 208 pain-free days compared to just 112 for the control group. Non-specific low back pain is characterized as pain in the lower back area that lasts for at least 24 hours, without a specific diagnosis, and with a pain intensity greater than 2 on a scale of 0–10.
Why Walking Matters
Humans have been walking for millions of years, with evidence suggesting our ancestors began this upright locomotion about seven million years ago. Our spines have adapted well to this movement, making walking beneficial for our health. Studies show that walking strengthens the trunk, core, and lumbar muscles, enhancing posture and spinal stability, which reduces strain.
Additionally, walking promotes flexibility in the lower back muscles, improves nutrient absorption in spinal discs, and enhances overall spinal health. As a weight-bearing exercise, it also helps increase bone density, potentially reducing the risk of future osteoporotic fractures. Plus, the act of walking releases dopamine and serotonin, natural pain-relieving chemicals in the body.
Hancock admits, “We don’t know exactly why walking is so effective in preventing back pain, but it likely involves a combination of gentle movements, strengthening spinal structures, promoting relaxation, and releasing endorphins.”
The Right Walking Technique
Considering that the average person walks about 65,000 miles in their lifetime—equivalent to walking around the Earth three times—correct walking mechanics are crucial, especially for those with low back pain.
Experts suggest three key components for proper walking technique:
- Shorten Your Stride: A shorter stride can enhance blood flow to the back, neck, joints, and feet. Overextending your stride can lead to increased lower back pain by causing the spine to flatten.
- Keep Shoulders Back: Forward-leaning shoulders can flatten the lower back, triggering pain. Maintaining proper posture with shoulders back helps preserve the spine's natural curve.
- Maintain a Neutral Pelvis: Avoid tilting your pelvis while walking. A forward or backward tilt can increase pressure on the lower discs, leading to discomfort. Keeping the pelvis neutral supports the spine’s natural curvature.
If you’re not currently walking regularly, start slowly. Experts recommend beginning with short walks of 5–10 minutes daily and gradually increasing the duration. Aim for 30–60 minutes of walking five days a week for lasting benefits. Always consult with a healthcare professional before starting any new exercise regimen.
Walking is a low-risk, accessible activity that can easily fit into any lifestyle. While the recent findings do not definitively establish causality, they emphasize the need for further exploration of walking as a preventive measure for low back pain. The authors concluded that implementing such interventions widely could significantly alleviate both personal and societal burdens associated with low back pain.
Moreover, walking contributes to environmental sustainability. For instance, walking 10 miles each week instead of driving could reduce carbon dioxide emissions by 500 pounds annually.