Strolling can alleviate discomfort in the back
Around one out of every three Germans grapple with severe back pain, leading them to seek medical help. Some manage through swimming workouts tailored for the back or practising Pilates, while a casual stroll can even offer relief, claims an Australian study.
However, just as life seems to be getting better, a fresh setback hits: instances of such pain decrease significantly when individuals maintain an active lifestyle on foot. This was suggested by an Australian study published in "The Lancet."
The research team, led by Natasha Pocovi from Macquarie University in Sydney, focused on 701 previously sedentary adults who had recently overcome non-specific lower back pain. Half of them were given a walking program, while the other half did not receive any tasks. The walking program involved walking for at least 30 minutes, five days a week, with physiotherapists keeping tabs and adjusting the plan to fit their needs.
Individuals following this plan managed to avoid those crippling back pains for an average of 208 days, compared to the control group who only lasted 112 days before experiencing the same. The walking group also recorded fewer pain episodes overall.
"We're still figuring out why walking is so effective in preventing back pain," explained co-author Mark Hancock, "but it likely boils down to a mix of gentle walking motions, strengthening of spinal structures and muscles, stress relief, relaxation, and endorphin release that makes you feel good."
Medical professionals have long advocated for regular movement and sports as a solution for back pain. Unfortunately, not everyone has the means, time, or access to such programs, points out first author Natasha Pocovi. "Walking is an affordable, easily accessible, and straightforward exercise."
The researchers hope their findings can bring relief to as many people as possible worldwide. After all, more than 600 million people globally grapple with back pain, with almost every third German in 2021 experiencing strong enough back pain to require medical attention, as per the "AOK Health Atlas Back Pain." This analysis also took neck pain into account.
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After experiencing relief from walking, some individuals may decide to further strengthen their backs through educational resources, such as learning proper posture techniques or exercises to alleviate pain.However, for those struggling with persistent back pain, seeking professional guidance, such as from a physiotherapist, could provide more targeted solutions and potentially lead to longer-term relief, addressing both the pain and its underlying causes, including factors like muscular imbalances or poor body mechanics.
