Researchers have discovered that adults who regularly walk can nearly double the time they remain free from low back pain recurrences
This finding comes from a clinical trial conducted by Macquarie University’s Spinal Pain Research Group.
Preventing lower back pain
Low back pain is a widespread issue, affecting around 800 million people globally and leading to disability and diminished quality of life.
Recurrence of low back pain is common, with 70% of individuals experiencing another episode within a year of recovery. Current best practices for managing and preventing back pain involve exercise and education. However, many exercise programs are often expensive, complex, and require professional supervision, making them inaccessible to a lot of people.
Benefits of walking for back pain
The Macquarie University trial aimed to determine if walking, a simple and low-cost exercise, could serve as an effective intervention. The study followed 701 adults who had recently recovered from low back pain, dividing them into two groups.
One group participated in an individualised walking program coupled with six physiotherapist-guided education sessions over six months. The other group served as a control.
Participants were monitored for one to three years. Those in the walking program experienced fewer episodes of activity-limiting pain and enjoyed longer pain-free periods. The median time before a recurrence was 208 days for the walking group, compared to 112 days for the control group.
Professor Mark Hancock, the study’s senior author and a professor of physiotherapy at Macquarie University, emphasised the importance of these findings. “Walking is a low-cost, widely accessible and simple exercise that almost anyone can engage in, regardless of geographic location, age or socio-economic status,” he stated.
He added that while the exact mechanisms behind walking’s effectiveness are not fully understood, it likely involves a combination of gentle movements, strengthening of spinal structures, stress relief, and the release of endorphins.
Lead author Dr. Natasha Pocovi emphasised the cost-effectiveness and broader health benefits of walking. “It not only improved people’s quality of life, but it reduced their need both to seek healthcare support and the amount of time taken off work by approximately half,” she said.
Dr. Pocovi noted that previous exercise-based interventions for back pain often required group settings, close clinical supervision, and expensive equipment, making them less accessible. The simplicity and accessibility of walking make it a possible option for a larger population.
