Is there anyone who has never had back pain?... For most back pains, walking is the "cure."

Physical activity helps relieve mild lower back pain

The causes of lower back pain vary widely, from muscle strain to abnormalities in the bones. Of course, if you experience severe lower back pain, difficulty controlling urination along with the pain, pain that occurs only at night, or if there is a high risk of fracture, you must see a specialist to clearly identify the cause of the pain.

However, when experiencing mild lower back pain, it is more helpful to keep moving the affected area rather than simply resting. Regardless of age, excessive use or tension of the lower back muscles in daily life often leads to back pain.

When experiencing mild lower back pain, stretching is necessary. There are stretching positions such as maintaining a prone position, gently arching the back backward while lying face down, and arching the back while standing upright.

Usually, to prevent back pain, you should consistently perform core exercises that strengthen the muscles around the spine. When the spinal muscles become stronger through core exercises, the support for the spine increases, helping to eliminate back pain. Core exercises focus on strengthening the central part of the body and include activities such as planks and bridges.

Aerobic exercise, especially walking, is beneficial.

To keep your spine healthy and prevent back pain, maintaining a consistent exercise routine is more important than anything else. Aerobic exercises such as walking or jogging are good for creating a healthy spine. Aerobic exercise generally strengthens the legs and lower back muscles and is easy for anyone to do.

Recent studies suggest that regular walking is beneficial for people experiencing back pain. This research found that regular walking can extend the interval between episodes of back pain for some individuals.

Experts say that "almost anyone can create a safe walking routine, and regular walking provides additional health benefits beyond reducing chronic pain." According to new research, people experience fewer cases of lower back pain when they walk regularly.

Benefits of Regular Walking

To investigate the relationship between walking and back pain, Dr. Pokovi and his research team recently tracked 701 adults who experienced back pain. The average age of the subjects was 54 years, and 81% of them were women.

In this study, the occurrence of back pain was defined as lasting for at least 24 hours and recording a minimum of 2 on a pain scale from 0 to 10. The study participants were divided into an intervention group and a control group. Those in the intervention group received six guided educational sessions with a physical therapist and a walking exercise plan.

This walking program was individualized, but participants in the intervention group were encouraged to walk for 30 minutes up to 5 times a week over a period of 6 months. The study began in September 2019 and ended in June 2022, with the research team following both groups for 1 to 3 years.

The subjects wore accelerometers for 7 days three months after starting the study, allowing the research team to track their step counts and the number of fast steps. After analyzing the data, the research team found that participants in the control group were more likely to experience a recurrence of back pain than those who walked regularly.

On average, people in the control group experienced a recurrence of back pain after 112 days, whereas the walking group took an average of 208 days before recurrence. Dr. Pokovi stated, "We always had a hunch that walking would be effective, but we were surprised to find that such a simple intervention was extremely effective."

Reasons why walking can help alleviate lower back pain

Experts agree that the reason walking can prevent lower back pain is because these two are closely related. Dr. Paul Cook from the New York Special Surgery Hospital in the United States explained, "Regular walking strengthens the leg and core muscles, improves aerobic capacity, helps control weight, and reduces stress and tension," adding, "All of these can contribute to the improvement of back pain."

Furthermore, walking not only helps with lower back pain but also generally alleviates stiffness and fatigue caused by sitting. Additionally, experts say that regular exercise or walking routines can "help increase strength, mobility, mood, and energy."

People attempting to walk for back pain should be able to walk safely. However, individuals with certain health conditions need to consult a professional before significantly changing their daily step count.

Experts say, "People with heart, lung, or circulatory problems or those who have recently been hospitalized should consult a doctor before starting." They also suggest, "Patients undergoing physical therapy due to injuries or health conditions should discuss with their therapist the possibility of regularly incorporating walking into their home exercise program."

Additionally, people suffering from back pain do not need to engage in intense exercise when experiencing pain. On the other hand, if they have been inactive for a while, brisk walking is recommended.

Referring to the walking program of the National Heart, Lung, and Blood Institute in the United States, you should start by walking four times a week for 10 minutes each day, gradually increasing the duration, speed, and frequency of walking. By the end of two months, the goal should be to walk actively five times a week for 35 minutes.

When engaging in walking exercise, safety precautions should be taken. These include the following.

Properly supported footwear wearing

△ Walk with a partner or inform friends or family when they can finish their walk and return

Eat a snack and drink water before starting to maintain hydration and vitality

Be cautious of the weather to avoid spending excessive time in dangerous temperatures.