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.
- Protect your posture
Prevention is better than cure, so be sure to protect your posture. Sitting for long periods encourages slouching, so mitigate this by sitting with a slight inward curve in your lower back and be sure to get out of your chair often.
- Extend yourself
If you start to experience back pain when sitting or bending forwards, try an extension exercise to balance out the pressure in your discs. Lie on your stomach and gently push up through your arms to lift your chest while keeping your hips down. Hold for a couple of seconds and go back down again – repeat 10 times.
- Core principles
Stabilise your back with core-focused exercises. Squats and deadlifts (even with just bodyweight) are great stability exercises. Remember to keep a slight inward curve in your lower back as you do them. If you suffer from lower back pain, always consult your physician before embarking on a new training regime.
- Take a stand
I’m often amazed by the number of people who sit all day at work, then sit when they exercise at the gym. While exercises like cycling and rowing are great for cardio, make sure you include some integrated exercises (squats, deadlifts, hovers, etc…) to keep your postural mechanisms in tune.
- Follow the science
Put these research findings into action and give a class a try. Work with a professional movment expert who can steer you in the correct direction for what your body needs right now.
So over the holiday break, keep the walking going and you’ll not only be keeping your cardio vascular system in tip top shape you will be protecting your back amoung many other advantages.
If you’re looking for support in 2025 then hit me up for a free chat or even a coffee and we can chat about your goals.