Study Shows that Walking Can Reduce Low Back Pain Flare-Ups by Nearly Half
Walking as a prevention strategy to reduce low back pain recurrence is considered more effective than treatment, according to physiotherapists.
In the study, participants were divided into two groups. The first group underwent personalized sessions, including six education sessions with a physiotherapist over six months. The second group, the control group, did not receive any intervention.
The study revealed that those in the program experienced 208 pain-free days before a recurrent flare-up requiring care-seeking, whereas individuals in the control group faced a recurrence after 112 days. The median days to recurrence were 72 days for the intervention group and 56 days for the control group.
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Moreover, individuals who participated in the WalkBack program experienced fewer back-related issues compared to the control group.
“We made an intriguing discovery,” Ms. Pocovi shared with The Epoch Times in a conversation on June 21.
“With the intervention group, we managed to reduce low back pain recurrences that significantly impacted individuals’ daily lives by 28 percent, which was quite remarkable.
The WalkBack Program and How It Differs
During the WalkBack program, participants engaged in personalized, progressive walking and educational sessions with physiotherapists.
Participants were encouraged to walk five times a week for at least 30 minutes daily over a span of six months, completing the program at their own pace.
On average, participants started with 80 minutes of walking per week in the first week, and by week 12, this had increased to 130 minutes per week.
Physiotherapists utilized a health coaching approach, educating participants on pain science and methods to alleviate fear associated with low back pain.
Additionally, strategies to reduce the risk of recurring low back pain and self-management techniques for minor recurrences were discussed.
Ms. Pocovi pointed out that a common misconception among the public is that pain equates to more damage, which is not always the case.
“We emphasized to study participants that they might experience some discomfort when starting an activity that their body isn’t accustomed to, but to be cautious and start with low intensity when initiating the walking program and closely monitor their progress moving forward,” she explained.
“Pain doesn’t always indicate damage—a critical point. It also informs individuals that recurrences are common. Understanding the nature of low back pain and setting realistic expectations helped participants sensibly manage their walking program.”
The Advantages of Walking for Low Back Pain
Mark Hancock, a professor of physiotherapy at Macquarie University and a key figure in the spinal research group’s WalkBack trial, highlighted the numerous benefits of walking for low back pain.
“Walking involves loading, which provides gentle movement for the spine and is beneficial for various spinal structures,” Mr. Hancock indicated in a conversation with The Epoch Times on June 21.
“Many tissues, such as bone, respond positively to loading. Without loading, these tissues become weak. So, there are physical benefits associated with walking.”
Mr. Hancock underscored that the physiotherapy field recognizes the recurring nature of low back pain, with many individuals experiencing flare-ups two to three times annually.
“All evidence suggests that staying active is key,” he asserted.
Furthermore, physiotherapists advise against ceasing all physical activities following a bout of low back pain.
“Gone are the days of recommending bed rest. It’s no longer best practice or care to encourage bed rest; instead, the focus is on maintaining as much normalcy as possible and remaining sensibly active, even if individuals experience a setback through the WalkBack trial,” Ms. Pocovi noted.
Significance of Health Coaching and Accountability
While walking serves as a relatively simple, safe, and affordable means to alleviate low back pain, Ms. Pocovi emphasized that the health coaching component of the WalkBack trial aided participants in fully benefiting from the program.
Furthermore, participants expressed enjoyment and satisfaction with the outcomes, which are crucial for long-term exercise adherence.
“Participants used walking to explore their local area, build social networks, and develop new hobbies,” the study indicated. “Participants also noted that the benefits of walking, such as improved low back pain, reduced stress, and better sleep, were short-lived.”
Ms. Pocovi noted that while participants found walking relatively easy, accountability played a crucial role in adherence.
“Participants commonly highlighted the need to be held accountable, whether by a physiotherapist, another individual, or a walking buddy, to kickstart a program,” she remarked.
“Interestingly, as the program progressed and became more habitual and integrated into daily life, what kept participants compliant was the perceived benefits. Beyond managing low back pain, individuals reported improved sleep quality, mood, weight management, and better handling of other chronic health conditions.”
Additionally, participants reported that episodes of low back pain were less severe and of shorter duration if they maintained their walking routine.
Tips for Walking and Low Back Pain
Consulting with a physiotherapist or clinician is crucial in developing customized health goals based on individual needs.
- Gradually increase the duration of walks from short to long.
- Mild discomfort is acceptable, especially when starting or adjusting to a new exercise regime.
- Having accountability to a physiotherapist, clinician, or walking companion can aid in keeping motivation and staying on track.
- Continue to stay active even if a recurrence of low back pain occurs. It’s fine to reduce walking time during a recurrence but remain consistent and avoid discontinuing altogether.
