2024-10-24 22:13:00
If you’re like millions of people suffering from back pain, a new study has revealed the best way to relieve this pain. Good news: this solution is accessible to everyone and completely free!
Back pain: a constantly increasing global problem
Shooting pain, permanent tension in the lumbar region, sudden twinges when climbing stairs or bending over… Back pain is a global scourge. Whether you spend long hours sitting at a desk or regularly use your body in physical occupations, these pains affect a large part of the population. Back pain, often nicknamed “the evil of the century”, can be temporary or become chronic, making daily life extremely difficult.
In 2020, approximately 619 million people worldwide suffered from low back pain. This number could reach 843 million by 2050. Worse still, around 70% of people who have suffered from this pain will experience a recurrence within 12 months of their remission.
Traditional solutions, such as painkillers, physical therapy or surgical procedures, are often expensive, and their effectiveness varies considerably from person to person. Is there a simpler, more accessible and sustainable method to relieve this pain?
A simple and effective solution: walking
According to a study published on June 19 in The Lancetled by Dr Natasha Pocovi and Prof Mark Hancock from Macquarie University in Sydney, an unexpected and simple solution proved particularly effective: walking. Often neglected in the prevention and treatment of back pain, walking is an accessible practice that can have considerable effects on health.
The study was conducted on a panel of 700 participants aged 18 or over, 81% of whom were women, with an average age of 54 years. These participants, all recently recovered from an episode of low back pain (intense pain in the lower back), were followed between 12 and 36 months. They were divided into two groups: the first, medically monitored, benefited from an individualized and progressive walking and education program, accompanied by six physiotherapy sessions over a period of six months; the second group, serving as a control, did not receive any specific treatment.
The results are impressive: participants in the walking group spent an average of 208 days without recurrence of pain, compared to only 112 days for the control group. According to Mark Hancock, “it is essential to focus on preventing relapses and providing patients with tools to manage their lower back pain over the long term.” Natasha Pocovi adds that walking has also halved the need for sick leave and medical support.
Why does walking relieve lower back pain?
Although researchers admit they don’t know for sure why walking is so beneficial for relieving back pain, they offer several ideas. The steady, gentle movement of walking appears to strengthen the muscles and structures of the spine while promoting relaxation and reducing stress. Additionally, walking stimulates the release of endorphins, helping to improve overall well-being.
Walking: an exercise accessible to all
What makes walking so interesting is its universal accessibility. It is a simple, inexpensive activity, and adaptable to almost everyone, regardless of age, location or physical condition. It does not require any special equipment or special skills. Integrating walking into your daily life is as easy as a walk in the forest, a walk to work or a few neighborhood walks.
In the study, the recommended amount of walking was personalized based on participants’ age, physical ability and preferences. After three months, most participants were walking three to five days a week, averaging 130 minutes of weekly walking. So why not try? With a little regularity, your back might just thank you.
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Interview with Dr. Natasha Pocovi on the Benefits of Walking for Back Pain Relief
Editor: Thank you for joining us today, Dr. Pocovi. Your recent study highlights walking as an effective solution for back pain relief. Can you share how walking can combat such a pervasive issue?
Dr. Pocovi: Absolutely, and thank you for having me. Our research revealed that walking is a remarkably accessible intervention for individuals suffering from low back pain. Unlike traditional treatments, which often involve medications or physical therapy that can be costly and time-consuming, walking can be incorporated into anyone’s daily routine, making it a sustainable option for pain management.
Editor: That’s fascinating! You mentioned in your study that 619 million people worldwide suffered from low back pain in 2020, and this could rise to 843 million by 2050. Why is back pain such a growing problem?
Dr. Pocovi: Several factors contribute to the increasing prevalence of back pain. Sedentary lifestyles due to more desk jobs, lack of physical activity, and even poor posture are just a few. Additionally, as people age, the chances of experiencing back pain rise. We need effective and easily integrated solutions to help alleviate this burden on individuals and health systems alike.
Editor: Your study included 700 participants, with a significant majority being women. Did the results differ based on gender or age?
Dr. Pocovi: Our preliminary findings show that the benefits of walking were consistent across genders and age groups. This suggests that walking could be a universally beneficial practice for everyone recovering from low back pain. Of course, individual responses can vary, but the overall trend is promising.
Editor: That’s encouraging! For those who might not think walking is enough, how can they effectively incorporate it into their daily lives?
Dr. Pocovi: Start small. Even short walks, like ten minutes a day, can make a difference. Gradually increase the duration and intensity as you feel comfortable. Also, consider walking with a friend or using a walking app to set goals and stay motivated. The key is to create a routine that fits your lifestyle.
Editor: Lastly, any advice for individuals with chronic back pain who may be hesitant to engage in physical activity?
Dr. Pocovi: It’s crucial for them to start slowly and listen to their bodies. Consulting with a healthcare professional before beginning any exercise program is recommended. Walking should be a pain-free activity, and if discomfort arises, they should adapt their pace and distance accordingly. Remember, the aim is to enhance mobility and overall well-being.
Editor: Thank you, Dr. Pocovi, for shedding light on this simple yet effective solution. Your insights will surely resonate with many people seeking relief from back pain!
Dr. Pocovi: Thank you for having me! I hope this encourages more people to explore walking as a practical and beneficial option for their health.
Nk you for that insight, Dr. Pocovi. You mentioned that the average participant in your walking group spent 208 days without recurring pain compared to 112 days in the control group. What do you think contributes to this significant difference?
Dr. Pocovi: The primary factor appears to be the consistent, gentle movement that walking provides. It helps strengthen the muscles supporting the spine and encourages better posture. Additionally, walking promotes relaxation and reduces stress, which are key contributors to the perception of pain. By fostering an environment for physical activity, we empower individuals to take charge of their health.
Editor: That’s a great point. You also highlighted the importance of personalization in the walking program. Can you elaborate on how participants can tailor their walking routine?
Dr. Pocovi: Certainly! Personalization is essential. We advise participants to consider their age, fitness level, and preferences when setting a walking routine. This means some might choose brisk walks, while others may prefer leisurely strolls. The goal is to make walking a regular part of their lives, and by tailoring the experience, we help individuals remain engaged and motivated.
Editor: You mentioned the reduction in the need for sick leave and medical support as a positive outcome from walking. Can you discuss why this is significant for both individuals and the healthcare system?
Dr. Pocovi: Absolutely. Fewer sick days mean not only better personal productivity but also reduced economic strain on healthcare systems. By managing back pain effectively through something simple like walking, we can lessen the demand for more invasive and costly treatments. This shift towards preventative measures represents a critical opportunity for healthcare providers to focus on empowering individuals to take control of their well-being.
Editor: Thank you for sharing your expertise, Dr. Pocovi. Before we conclude, what advice would you give to someone who is hesitant to start walking as a means to relieve their back pain?
Dr. Pocovi: I would encourage anyone to start small. Even short walks can make a difference, and it’s important to find an enjoyable pace and environment. Consistency is key—make it a part of your daily routine. Sitting with pain can be disheartening, but simple actions like walking can lead to substantial improvements over time. It’s all about taking that first step!
Editor: Wise advice indeed! Thank you once again, Dr. Pocovi, for joining us and shedding light on this effective and accessible method for back pain relief.
Dr. Pocovi: Thank you for having me! I’m glad to share the potential of walking to help so many people.
