Picture this: You’re currently experiencing an episode of lower back pain, and you are feeling miserable. You’ve been lying around the house, hoping that it will ease up, but you’re on day eight now, and you aren’t feeling the pain budge. The last thing you feel like doing is getting up, going for a walk, and moving your body. However, a new study reveals that walking can stave off back pain reoccurring by 30%.

A Physiotherapy Professor at Macquarie University and the author of the study, which was published in The Lancet a few weeks ago, says that around 4 million Australians experience lower back pain, and that lower back pain is the leading cause of disability around the world.

The study involved more than 700 adults who had recently recovered from an episode of lower back pain. Some participants were assigned an individualised walking and education program, which involved walking for 30 minutes five times a week. Those who were part of the program reported a reduced number of back pain episodes by almost 30%.

Rob Milne, a miner in Western Australia, had been experiencing lower back pain on and off for ten years.

“The pain I was experiencing in my lower back was terrible. My back would ‘give out’, and I’d be in bed for days, taking anti-inflammatories and feeling miserable. Not to mention, I would have to take time off work, which would be a financial burden for my family. I always thought that staying put and not moving too much would help my lower back get through an episode, but it turns out it was doing the opposite,” says Rob.

Eighteen months ago, Rob saw a new physiotherapist about his lower back pain in town.

“The physio told me that my legs were weak, and I needed to concentrate on strengthening them. He explained that legs act as shock absorbers to the spine, so lower back pain can occur when they aren’t as strong as they should be. I started walking every day, and my lower back pain had greatly reduced after a couple of months. Now I know that whenever I have a flare-up, movement is the way to go to help my back feel better”.

So, how does walking help lower back pain?

• Increase blood flow: improved circulation delivers essential nutrients and oxygen to the spine, aiding in the repair and maintenance of spinal structures.
• Strengthening core muscles: The abdominal and lower back muscles support the spine. Walking, mainly uphill or brisk walking, strengthens these muscles, providing better stability and reducing strain on the lower back.
• Promote endorphin release: Physical activity triggers the release of endorphins, which are natural pain-relieving chemicals in the brain. This can help alleviate discomfort associated with lower back pain.

Tips for incorporating walking into your routine:

• Start slowly with short walks and gradually increase your duration and pace as your fitness improves.
• Choose supportive footwear: invest in comfortable shoes that provide adequate cushioning and stability to minimise impact on your joints and spine.
• Maintain proper posture: pay attention to your posture while talking. Keep your head up, shoulders back, and abdomen engaged to support your spine and prevent unnecessary strain.
• Mix it up: incorporate variety into your walking routine by exploring different routes on terrain. Walking on gentle slopes or natural trails can further engage muscles and enhance the benefits for your back.
• Stay consistent: aim for regularity in your walking schedule. Consistency is vital to experiencing long-term benefits for your lower back and overall health.

Walking offers a holistic approach to improving spinal health, whether you’re currently experiencing back discomfort or seeking preventive measures. By embracing movement and integrating it into your daily routine, you alleviate pain and enhance your overall well-being.
Consult your physiotherapist before beginning any new exercise regimen, especially if you have pre-existing medical conditions. With guidance and perseverance, you can discover the transformative benefits of walking for a healthier, happier back and life.