Got Lower Back Pain? Walking May Help

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Over 600 million people around the globe are living with recurrent lower back pain, according to a recent study. Globally, low back pain (LBP) is currently the leading cause of disability. By 2050, it's estimated that about 850 million people worldwide will be living with debilitating low back pain.

Common interventions and treatments for low back pain typically include medications such as non-steroidal anti-inflammatory drugs (NSAIDs) and costly physical therapy.

For many, their go-to remedy for lower back pain is resting and not moving one's body in ways that might aggravate the pain. However, in the long run, resting too much when you're prone to recurrent lower back pain may be detrimental and could make LBP recurrences more frequent over time.

Accumulating evidence suggests that staying physically active and avoiding sedentarism reduces the frequency of recurrent back pain. Always speak to a healthcare provider before starting an exercise program if you're prone to severe low back pain.

Walking Reduces Low Back Pain Recurrence Rates

According to a new study (Pocovi et al., 2024), walking can help people with recurrent lower back pain reduce the frequency of flare-ups compared to those in a control group who were more sedentary and didn't walk regularly. Researchers from Macquarie University's Spinal Pain Research Group in Australia conducted the study, published on June 19 in The Lancet, a peer-reviewed journal.

This randomized controlled trial followed 701 adults who had recently recovered from an episode of low back pain for one to three years. Whereas sedentary LBP sufferers would have a flare-up about once every three months, study participants who walked regularly went twice as long, about six months, between low back pain recurrences.

Target Goal: At Least 30 Minutes of Walking Five Times a Week

How much do you have to walk to reap benefits? The guiding target for the walking program used in this study recommended walking for at least 30 minutes five times per week. However, the program was individualized when needed, and even people who walked less than the recommended "target dose" still had more pain-free days than those who were sedentary.

Approximately 70% of those who live with recurrent LBP have at least one recurrence of lower back pain within 12 months following recovery from an episode earlier that year. On average, people who walked for at least 30 minutes five days a week experienced 208 consecutive pain-free days compared to 112 days for those who didn't walk regularly.

"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," senior author Mark Hancock said in a June 2024 news release.

"[Walking] not only improved people's quality of life, but it reduced their need both to seek healthcare support and the amount of time taken off work by approximately half," first author Natasha Pocovi added.

Take-Home Message

The latest chronic pain research suggests that walking is a low-cost, easily accessible, and well-tolerated way to treat recurrent lower back pain. Although walking doesn't cure low back pain, it can significantly reduce the frequency of debilitating recurrences.

The research suggests that, on average, people prone to recurrent low back pain who walk for at least 30 minutes five times a week have more pain-free days every year and tend to go twice as long between flare-ups than those who are more sedentary and don't take daily walks.

Disclaimer: This article is not intended to be medical advice. Always speak to your healthcare provider before starting a new exercise routine, especially if you haven't been physically active recently.