Don't Let Back Pain Get in Your Way: The Simple Solution You Never Knew You Needed

Low back pain is a pervasive issue that affects millions of people worldwide. Unfortunately, it's not just a one-time problem; nearly 70% of people who recover from an episode of low back pain will experience a recurrence within a year. The good news is that there's a simple, free, and accessible solution to prevent low back pain: walking. A recent randomized clinical trial found that people who walked regularly after experiencing low back pain were pain-free nearly twice as long as those who didn't. The study, published in The Lancet journal, followed 701 Australian adults who had recently recovered from an episode of low back pain. Participants were randomly assigned to either a control group or an intervention group that received a walking and educational program. So, what's the magic behind walking? For one, exercise is good for every part of the body. When you walk, you're not only improving circulation and strengthening your muscles, but you're also increasing bone density and releasing endorphins, which can reduce pain and stress.But here's the thing: it's not just about the walking itself – it's also about the education and coaching that comes with it. The study found that the intervention group had fewer occurrences of activity-limiting pain compared to the control group, and a longer average period before they had a recurrence. The educational component helped participants overcome avoidance and fear of movement, while the health coaching and walking program resulted in behavior change. It's also important to note that the act of walking may indeed be the key reason for improvement. As A. Lynn Millar, a retired physical therapist, pointed out, pain response is partially a behavioral response. The coaching was limited in duration, thus suggesting that the primary intervention of walking was the major contributor to the long-term response. So, what does this mean for you? If you're struggling with low back pain, it's time to lace up those walking shoes and hit the pavement. But don't just start walking – start with a plan. Build up to 30 minutes of walking five times a week, and make sure to incorporate education and coaching to help you overcome any obstacles.