Walking Your Way to Less Back Pain

Kunal Kalra - profile photo
By - Published
Walking Your Way to Less Back Pain

Low back pain is a common issue that affects many people worldwide. It’s a leading cause of disability and can lead to substantial economic costs due to frequent recurrences and long-term treatment needs. A recent Australia study from Macquarie University’s Spinal Pain Research Group explored an innovative approach to prevent the recurrence of low back pain: a personalized walking and education program.

What the Study Did

The research, known as the WalkBack trial, aimed to test the effectiveness and cost-effectiveness of a walking and education intervention for preventing low back pain from coming back. This trial included over 700 adults from across Australia who had recently recovered from low back pain. Participants were divided into two groups: one received the walking and education intervention, while the other did not receive any treatment.

Key Components of the Intervention:

  1. Individualized Walking Program: Participants followed a progressively increasing walking plan.

  2. Education Sessions: They attended six sessions with a physiotherapist over six months to learn about managing and preventing back pain.

Participants were followed for up to three years to monitor how well this intervention prevented back pain from recurring and to evaluate its cost-effectiveness.

What the Findings Showed

The results were promising: the intervention significantly reduced the chances of experiencing a new episode of low back pain. Participants in the walking and education group went 208 days, on average, before their back pain returned, compared to just 112 days for those in the control group.

Why This Matters

This study highlights that a simple, progressive walking program combined with education can be a highly effective way to prevent the recurrence of low back pain. Unlike more costly and complex treatments, walking is an accessible and low-risk option that fits well with daily life. The findings suggest that this type of intervention could be a valuable addition to how we manage low back pain, potentially reducing both personal suffering and healthcare costs.

Takeaway

If you’ve ever struggled with low back pain, incorporating regular walking into your routine might be an effective and cost-efficient way to help prevent future episodes. This research supports the idea that with the right guidance and a bit of effort, simple activities like walking can have significant health benefits and improve your overall quality of life.

Looking for a walking group?

Discover local walking groups across Australia with our activity search.

Joining a walking group not only provides a fantastic opportunity to get active but also makes it easier to establish a regular exercise routine. The social aspect of walking groups can transform your fitness journey into a more enjoyable and sustainable habit.

Regularly meeting with a group provides the accountability and motivation needed to stick with your routine, while also offering the chance to forge new friendships and enjoy the great outdoors. By combining physical activity with social interaction, walking groups create an environment where exercise becomes a fun and anticipated part of your week, helping you stay committed and engaged in your fitness goals.

Suggested articles

Atomic Habits: Your Tiny Steps to a Fitter You

Atomic Habits: Your Tiny Steps to a Fitter You

2 weeks ago

Ever wondered how to make those fitness goals actually stick? Inspired by a recent interview with James Clear, author of "Atomic Habits," we delve into how his game-changing principles can transform your fitness journey. Learn to build lasting habits with small, manageable steps like the Two-Minute Rule, create effective environmental cues, and understand the power of rewarding yourself. Discover practical strategies to break those pesky bad habits that hold you back.

Unlocking Cognitive Potential: The Power of Exercise for Mind and Body

Unlocking Cognitive Potential: The Power of Exercise for Mind and Body

2 weeks ago

Unlock your cognitive potential with exercise! A new study reveals how physical activity benefits memory, attention, and more, regardless of age. Find out which types of exercise are best for your brain.

The Simple Daily Habit That Could Lower Your Cancer Risk

The Simple Daily Habit That Could Lower Your Cancer Risk

2 weeks ago

You don’t need to run marathons or hit 10,000 steps a day to start protecting your health. A new study reveals how even light, everyday movements—like walking the dog or doing the washing—could have a powerful impact on your cancer risk. The findings might just change the way you think about fitness.

Physical Inactivity Costs Western Sydney $1.5 Billion Annually

Physical Inactivity Costs Western Sydney $1.5 Billion Annually

1 month ago

Western Sydney faces a $1.5 billion annual burden due to physical inactivity, leading to rising health risks like diabetes and cardiovascular disease. Addressing barriers such as poor infrastructure and socioeconomic challenges is crucial for creating a healthier, more active community.

Move More, Worry Less: How Exercise Can Help Reduce Dementia Risk

Move More, Worry Less: How Exercise Can Help Reduce Dementia Risk

1 month ago

Did you know that even small amounts of exercise can lower your risk of dementia? A new study reveals that just 30 extra minutes of movement per week can help, no matter your fitness level. Learn how staying active can protect your brain and keep you healthier as you age.

Looking to get active?

Here is a few options to explore: