Avoid back pain with a simple lifestyle change

Low back pain troubles more than 619 million people worldwide and forecasts show the total will climb to 843 million by 2050. About seven in ten people who get better suffer a new attack within twelve months. Usual care such as hands on therapy or studio Pilates demands money plus travel that many cannot spare - yet a fresh study points to a cheap, simple option - regular walking.

A trial reported in The Lancet followed 701 Australian adults who had just recovered from severe low back pain. Staff split them into two sets - one received no special help, while the other joined a six month walk plan. The walkers aimed for thirty minutes on five days each week, with pace and distance adjusted to age but also fitness and met a physiotherapist for six short classes. After the study period, the walkers suffered repeat pain half as often, stayed free of pain for 208 days on average, whereas the non walkers managed only 112 days.

Mark Hancock of Macquarie University, the senior investigator, noted that walking costs nothing as well as needs no gear - almost anyone can do it. The walkers built up to roughly 130 minutes each week, counted with pedometers and accelerometers. Natasha Bukovi, first author of the paper, said the scheme cut sick days or doctor visits. Because walking needs no machines or constant supervision, clinics and health services can roll it out quickly also cheaply.

Specialists list the ways walking protects the back - it breaks up long spells of sitting, sends blood to the small muscles that support the spine, spreads joint lubricating fluid, tightens abdominal and leg muscles next to adds stamina and bone strength. Walking also keeps body weight down plus triggers endorphins, chemicals that lift mood and dull pain. Wear supportive shoes but also add minutes slowly to avoid soreness and to keep the habit for good.