A simple habit repeated 3 times a week can be the key to relieving back pain; I wait

An Australian study found that people who walked 3 to 5 times a week remained pain-free almost twice as long

Walking at least three times a week reduces the risk of low back pain returning by almost half, according to the first study on the subject.

According to the article published by the scientific medical journal The Lancet, About 800 million people worldwide suffer from low back pain, and 7 in 10 who recover suffer attacks within a year.

In the world’s first randomized clinical trial evaluating the effectiveness of walking in preventing the recurrence of low back pain, scientists followed 701 adults who had recently had an episode of low back pain for three years.

Half were assigned to a walking program and educational sessions with a physiotherapist, while the rest were assigned to a control group and received no specific intervention.

“The intervention group had fewer episodes of activity-limiting pain than the control group and a longer average time before having a recurrence, with a mean of 208 days compared to 112 days,” said Mark Hancock, senior author of the study and professor of physiotherapy at Macquarie University, Australia.

What works and what doesn’t for back pain? WHO provides guidance

Hancock said people who walked three to five times a week, for an average of 130 minutes a week, remained pain-free for almost twice as long as those who did no activity.

“You don’t have to walk 5 or 10 km every day to get these benefits. The important thing is to start with short walks and then gradually increase the distance and intensity as your fitness increases,” the professor explained.

The study author also added that it is likely the combination of gentle swinging movements, loading and strengthening of spinal structures and muscles, relaxation and stress relief, and the release of endorphins, that could be the reason why walking is so effective in preventing back pain.

“And of course we also know that walking has many other health benefits, including cardiovascular health, bone density, healthy weight, and better mental health,” she said.

Back to training? Discover the best exercises to do in the gym!

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.