A free and simple method that proves effective in preventing recurrent lower back pain

A new study has found a free and easy way to prevent recurrence of lower back pain in adults with a long history of suffering from this annoying pain.

Spinal pain researchers from Macquarie University in Australia conducted a world-first study to look at how walking can help stop recurring pain in the lower back.

The team found that "those who walked five times a week for an average of 30 minutes a day, and received training from a physical therapist, had pain relief nearly twice as long as it took for back pain to return as those who did not walk and did not receive any treatment." .

The researchers said regular steps also improved patients' quality of life, and the amount of time they had to stop working was almost halved.

The researchers published the findings in The Lancet and said walking could have a "profound impact" on the condition, which affects about 800 million people worldwide.

Low back pain is a major cause of disability and decreased quality of life. It is common for recurring episodes of lower back pain.

Currently, management and prevention of back pain involves a combination of exercise, therapy and, in some cases, surgery.

During the study, researchers followed 701 adults who had recently recovered from an episode of lower back pain over a period of one to three years.

Half of the participants received a customized walking program and sessions with a physical therapist. The other half were not provided with any specific intervention, but could seek treatment if symptoms returned.

They found that the personalized program group had fewer instances of activity-limiting pain, and had an average longer duration before it reoccurred.

Lead researcher Professor Mark Hancock said: “Walking is a simple, widely accessible exercise that almost anyone can participate in, regardless of geographical location, age or socio-economic status.”

He continued: “We do not know exactly why walking is so beneficial for preventing back pain, but it likely includes a combination of gentle oscillatory movements, strengthening the structures and muscles of the spine, relaxing and relieving stress, and releasing endorphins that make you feel happy. And of course, we also know that "Walking comes with many other health benefits, including cardiovascular health, bone density, healthy weight, and improved mental health."

“Not only did this improve people's quality of life, but it reduced their need for healthcare support and the amount of time spent working by almost half,” explains the study's lead author, Dr. Natasha Bukovi.