The only simple exercise that can improve back pain is 'walking'; walking halves the risk of back pain recurrence
Many people buy expensive ergonomic office chairs or visit orthopedic clinics frequently to deal with back pain. A new study has found that walking is a good way to improve persistent back pain that tends to recur once it has developed.
Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (WalkBack): a randomised controlled trial - The Lancet
Walking to combat back pain: world-first study shows dramatic improvement | The Lighthouse
https://lighthouse.mq.edu.au/article/june-2024/walking-away-from-pain-world-first-study-shows-dramatic-improvement-in-lower-back-trouble
One Simple Exercise Is an Overlooked Solution to Lower Back Pain: ScienceAlert
https://www.sciencealert.com/one-simple-exercise-is-an-overlooked-solution-to-lower-back-pain
Due to modern lifestyles in which people spend a lot of time sitting, it is said that by 2050, more than 800 million people worldwide will be living with back pain, and there is also data that shows that 70% of back pain cases will recur within one year.
Previous studies have shown that exercise can help prevent the recurrence of back pain, but many of the exercises in those studies required expensive equipment and specialized training.
To verify whether simple exercises that put little strain on the body can be used to treat back pain, a research team led by Mark Hancock, a physiotherapist at Macquarie University in Australia, conducted an experiment in which people who had previously suffered from back pain were asked to walk.
The participants in the study were 701 adults aged 18 or older who had experienced back pain not caused by illness or injury within the past six months. The average age of the participants was 54 years old, and 565 of the 701 were women. In order to accurately analyze the effects of exercise, participants who had been exercising regularly before the study or who were already taking an exercise program for back pain were not included.
The research team first divided the participants into two groups, one half of which was the experimental group, and the other half received a walking program and an education program. The amount of walking each participant did was not uniform, as it was suggested by a physical therapist taking into account the participant's age, weight, medical history, etc., but the program recommended participants to walk at least 30 minutes five times a week by the end of the sixth month. They were also provided with a pedometer and diary to record how much they actually walked.
The control group received no special intervention, but was free to incorporate back pain prevention measures into their lifestyles or receive general back pain treatment in their own way. This was because the research team, in consultation with experts who participated in the experiment as consumer representatives, decided that this would provide more practical data.
The results of the three-year trial confirmed that participants who were instructed to walk were less likely to suffer from a recurrence of back pain than those who were not. Specifically, the average time until the first recurrence of back pain was 112 days in the control group, while it was 208 days in the experimental group, almost halving the risk of recurrence.
'I used to suffer from back pain that was about a 6 or 7 out of 10, but now it's about a 3 out of 10 and the pain lasts for less than 24 hours,' said participant Rory Fagan.
Fagan, a former rugby player, said he suffered from severe back pain caused by an injury in his 20s, which immobilized him for days once or twice a year. However, after he started walking three or four times a week, both the intensity and duration of his pain improved dramatically.
'When you have back pain, most people's instinct is to stay still because even taking a step causes excruciating pain. I used to rest, but I've now learned that's the worst thing you can do,' Fagan said. 'One of the most important things I've learned on this program is not to be afraid of pain. Exercise can reduce pain in the long term, so if your back pain returns, you should continue to do what you can.'
'The exact reason why walking prevents back pain is unknown, but it may be a combination of the gentle vibration exercise, loading and strengthening of spinal structures and muscles, relaxation and stress relief, and improved mood through the release of
Hancock et al. offer the following tips for people who want to start walking to prevent back pain:
Gradually increase the amount of time you walk
Start with short walks of around 10 minutes once or twice a week, and gradually increase the time and frequency of your walks. This will help you make walking a habit and reduce your risk of injury.
Don't be afraid of mild pain
It's normal to feel some pain when you start doing something new, so don't give up just because you feel a little sore. As you continue walking, your hips and the surrounding muscles will become stronger, making it less likely that your back pain will return.
◆ Make friends
To help you continue walking, it may be a good idea to seek the help of a physical therapist or doctor, but it can also be effective to find a companion to walk with, such as a friend, family member, or even your pet dog.
◆ Keep a record
Using a smartwatch, smartphone app, wall chart or notebook to keep track of your walking will make it easier to track your progress and clarify your goals.
◆ Don't stop even if the relapse occurs
Even if you walk regularly, your back pain may return, but it's important to continue exercising if a relapse occurs. You can reduce the amount of walking you do if necessary, but you shouldn't stop.
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in Science, Posted by log1l_ks