Walking three times a week to ease back pain almost halves the risk of its recurrence, according to new research published in the Lancet
With back pain it is instinctive not do anything, because even taking a step can send a jolt or spasm up your back. But research is showing that exercise is a path to reducing pain in the long term, so if you have a flare-up, you should keep doing what you can.
People who walked three to five times a week, for an average of 130 minutes a week, remained pain-free for nearly twice as long compared with those who do not. Taking regular steps also improved their quality of life, and the time they had to take off work almost halved,
We don’t know exactly why walking is so good for preventing back pain, but it is likely to include the combination of the gentle oscillatory movements, loading and strengthening the spinal structures and muscles, relaxation and stress relief, and release of ‘feel-good’ endorphins. And of course we also know that walking comes with many other health benefits, including cardiovascular health, bone density, healthy weight, and improved mental health.
The important thing to remember is to start with short walks then gradually increase the distance and intensity as your fitness increases. Walking is a low-cost, widely accessible and simple exercise that almost anyone can engage in, regardless of geographic location, age or socioeconomic status.