According to a new Australian study, walking three times a week to ease back pain almost halves the risk of its recurrence.

Researchers believe this could have a ‘profound impact’ on the estimated 800 million people worldwide who have lower back pain, the majority of whom will experience a flare-up within a year, despite having recovered from the initial source of pain.

Mark Hancock, senior author of the study and a professor of physiotherapy said: ‘“You don’t need to be walking 5 or 10km every day to get these benefits……. the important thing to remember is to start with short walks then gradually increase the distance and intensity as your fitness increases.”

The randomised controlled trial assessed the effectiveness of walking to prevent low back pain recurrence, by following 701 adults for three years who had recently had an episode of low back pain.

Half were assigned to a walking scheme and education sessions from a physiotherapist, while the rest were part of a control group and not provided with any specific intervention. This resulted in those in the intervention group experiencing fewer occurrences of pain that would have limited their activity than the control group, as well as having a longer period before they had a recurrence.

He said 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 did not receive any treatment.

Mark Hancock said that walking was beneficial in preventing pain because “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.”

He reiterated that “walking is a low-cost, widely accessible and simple exercise that almost anyone can engage in, regardless of geographic location, age or socioeconomic status.”

To book an appointment with Luck’s Yard physiotherapist, Jecy Kunju Kunju please call our Reception team on 01483 527945 or alternatively book online here: https://www.lucksyardclinic.com/lucks-yard-online-appointment-booking/

The research was published in The Lancet: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)00755-4/fulltext