Walking for at least 30 minutes daily or three times a week can significantly reduce the risk of back pain recurrence and ease existing pain, according to a new study published by The Lancet.
Low back pain is a global health issue affecting 600-800 million people worldwide, expected to increase to 843 million by 2050. It's a leading cause of disability, with nearly 70% of sufferers experiencing recurrence within a year.
Regular walking, especially with coaching from a physiotherapist, can reduce flare-ups, improve quality of life, and decrease time off work and healthcare support needs by half.
Starting with short walks and gradually increasing to 30 minutes, five times a week, over six months is recommended for optimal benefits.
Good shoes, arch supports, varied walking paces, and activity modification may be necessary for preventing potential problems during a walking program.
In the study, information based on 701 adult participants showed that a personalized walking program resulted in fewer occurrences of activity-limiting pain and longer periods before recurrence compared to those who received no intervention.
Chronic and short-term lower back pain is often due to poor posture, prolonged sitting, longer life expectancy, and sedentary habits. In India, the prevalence is higher than global rates.
Walking strengthens spinal structures, muscles, and engages core, back, and leg muscles to stabilize the spine. It also offers additional health benefits such as improved cardiovascular health and mental well-being.
Sources: The Guardian, New York Times, Newsweek, Times of India, India TV News, DW, 7. New Scientist, Science Daily, Newsmax, Indian Express, ABC, The Conversation, The Frontier Post.
This article was written in collaboration with Generative AI news company Alchemiq.
