Walking your way to pain-free back: Study finds regular walking can reduce flare-ups and absences from work

Regular walking has been found to help reduce back pain flare-ups and absences from work, according to a new study published in “The Lancet”. The study examined 700 adults who had recently recovered from lower back pain lasting up to three years. Half of the participants were assigned an adapted walking program and received assistance from a physical therapist, while the other half continued with other treatments.

Those who walked regularly experienced an average of 208 days without a recurrence of limiting pain, compared to 112 days in the control group. The researchers also found that the patients reported an improvement in their quality of life and a lower rate of absences from work.

Professor Mark Hancock, the lead researcher from Macquarie University in Australia, stated that walking is a cheap, accessible, and simple exercise that can benefit almost anyone, regardless of age or socioeconomic status. He explained that lower back pain has become a common complaint due to factors such as extended life expectancy and sedentary habits.

While the exact reasons why walking is beneficial for preventing back pain are not clear, Prof. Hancock and his colleagues proposed several possibilities. These include the gentle rocking movements, loading and strengthening of spinal structures and muscles, relaxation and stress relief, and the release of pain-relieving endorphins. In addition to its benefits for back pain, walking also offers numerous health benefits for cardiovascular health, bone density, weight loss, and improved mental health.