If you’ve been struggling with lower back pain like I have, you know how persistent and debilitating it can be. One of the simplest yet most effective remedies I’ve discovered is walking. Not only does it help manage the pain, but it also provides other health benefits that are hard to ignore.
The WalkBack Study: Walking as a Solution for Back Pain
You can read the full study here. The WalkBack study, conducted across Australia, showed promising results: participants who engaged in a progressive walking programme experienced significantly fewer recurrences of activity-limiting back pain compared to those who did not receive any intervention.
The study emphasised the accessibility of walking, noting its adaptability to daily life and the lack of need for specialized equipment. This makes walking a low-cost, highly effective option for managing and preventing back pain.
Participants in the study were guided through a walking plan that started at an individualised pace and gradually increased over time. The intervention also included educational sessions with a physiotherapist, aiming to build confidence in managing back pain through movement.
Results showed that participants who followed this programme experienced a median of 208 days before their next episode of back pain, compared to 112 days for those who did not participate. These findings suggest that regular, structured walking can more than double the time before a recurrence.
My Walking Routine for Back Pain Relief
For me, walking has become a key part of my routine to keep back pain at bay. I take a walk during my lunch break, which helps loosen my muscles, reduce stiffness, and keep my mind focused. After dinner, my wife and I take an additional walk together, which not only supports my back health but also gives us quality time to connect.
I’ve also started parking at the far end of the car park when going to work and when returning, just to get in a few more steps. The idea of movement might seem daunting when pain flares up, but just as the study suggests, even short, progressive walks can make a big difference.
Swimming: A Complementary Low-Impact Exercise for Back Pain
Swimming has also been incredibly helpful for my back. I’ve written about its benefits for back pain here. It serves as an excellent complement to walking, offering a low-impact way to stay active and manage pain.
However, it’s important to be cautious with certain strokes. The breaststroke, for example, can fatigue the back muscles due to the flexion involved, which may exacerbate back pain. Instead, I recommend focusing on the front crawl, as it keeps the body in a more neutral position and is less likely to strain the lower back.
Additional Strategies for Back Pain Management
Stretching and Flexibility Exercises
Stretching exercises, such as gentle yoga or Pilates, can help improve flexibility and strengthen the core muscles that support your back. Engaging in a daily stretching routine can alleviate tension and provide relief from stiffness.
Simple stretches like knee-to-chest, cat-cow, and child’s pose can be particularly effective for lower back pain.
Mindfulness and Relaxation Techniques
Mindfulness practices like deep breathing and meditation can also play a role in managing back pain. Stress is known to exacerbate pain, and learning to relax through mindfulness can help reduce the perception of pain and tension in the muscles.
Just taking a few moments each day to practice deep breathing or guided meditation can make a meaningful difference in how you feel.
Importance of Proper Posture
Lastly, don’t underestimate the importance of proper posture, both when sitting and standing. Many of us spend long hours sitting at desks or working on computers, which can lead to poor posture and increased back strain.
Being mindful of your posture and making minor adjustments, such as using an ergonomic chair or standing up periodically to stretch, can contribute significantly to reducing back pain over time.
Conclusion: Start Your Walking Journey Today
If you’re struggling with lower back pain, consider incorporating a walking routine into your day. Start slow, listen to your body, and gradually increase the duration.
Combine walking with learning more about your pain—how it works and what your body needs—to maximise the benefits, as the participants in the WalkBack study did.
Walking might be the affordable, effective solution you’ve been searching for to prevent the recurrence of lower back pain.
