Walking - A Simple Solution for Low Back Pain

1. Walking: A Simple Solution for Low Back Pain As an athlete who walked the entire 2024 Los Angeles Marathon to solidify the recovery from two-disc herniations at L4 and L5 that required no medications, injections, surgery, or treatment outside of exercising, a cold pack, and practicing good back hygiene, I can attest to how important walking is to get over your low back pain successfully. What the Research Shows Low back pain affects millions of people worldwide, often leading to reduced quality of life and disability. While many sufferers want to rest and take it easy, recent research suggests that walking could be one of the most effective, accessible, and cost-efficient ways to manage and prevent low back pain. The Power of Walking, a groundbreaking study published in The Lancet in 2024 found that adults with a history of low back pain who walked regularly experienced significantly longer periods without pain recurrence. Participants who followed a walking program went nearly twice as long without a pain episode as those who didn’t, with a median of 208 days versus 112 days between recurrences. Professor Mark Hancock of Macquarie University, a senior author of the study, explains, “Walking is a low-cost, widely accessible and simple exercise that almost anyone can engage in, regardless of geographic location, age or socio-economic status.” This accessibility makes walking an ideal intervention for people from all walks of life. How Walking Benefits the Back in Multiple Ways: 1. Muscle Strengthening: Walking engages and strengthens the core, leg, and back muscles, which help support the spine and improve stability. 2. Increased Flexibility: Regular walking improves the flexibility of lower back muscles and surrounding areas, enhancing your overall range of motion. 3. Improved Blood Flow: Walking increases blood circulation, delivering essential nutrients to the muscles and tissues in the back, promoting healing and reducing stiffness. 4. Spinal Disc Health: The gentle, repetitive motion of walking helps nourish spinal discs by facilitating fluid exchange and waste removal. 5. Endorphin Release: Walking, especially at a moderate pace, stimulates the release of endorphins, the body’s natural painkillers, which can help reduce pain perception and stress. 6. Weight Management: Regular walking can help maintain a healthy weight, reducing strain on the lower back. The benefits of walking extend beyond pain management. Dr. Natasha Pocovi, the lead author of the Lancet study, has noted that those participants who followed a specific walking program ended up decreasing their need for healthcare support and time off work by approximately half. This further highlights the potential cost-effectiveness of walking as a treatment and preventive measure for low back pain.

2. Getting Started For Those with Low Back Pain Starting a walking routine may seem daunting. However, experts suggest beginning slowly and gradually increasing duration and intensity. Here are some tips: 1. Start with short walks: Even 5-10 minutes can be beneficial. 2. Gradually increase: Aim to build up to 30-60 minutes of walking, five times a week. 3. Maintain proper posture: Walk tall with your chin parallel to the ground and shoulders relaxed. 4. Wear appropriate footwear: Choose shoes that provide good support and cushioning. I recommend going to Fleet Feet to get your gait assessed and properly fitted with an appropriate walking shoe. Since attaining the shoes that I used in the Los Angeles Marathon, I have had no feet, knees, hips or lower back issues and have ordered two more pairs. Not only is that specific shoe model great for walking but I have had no issues with my run training for my next marathon. You still need to train your body for strength, flexibility, and movement but you can rest assured your feet will not be yourdownfall. 5. Listen to your body: If pain increases in your low back, take note of that baseline time and decrease your duration by 20% (i.e. pain comes on or increases at 30 minutes, so you stop your bout of walking at 24 minutes [30 mins x .20 = 6 mins. 30 mins- 6 mins = 24 minutes]) so as to leave a healthy cushion for your spine. Before Getting Going… It is crucial to consult with a healthcare provider before starting any new exercise routine, especially if you have acute back pain or other health issues. Some individuals with back pain may be hesitant to exercise, fearing that it could exacerbate their condition. However, Dr. Sean Barber, a neurosurgeon with Houston Methodist, emphasizes that for patients recommended non-surgical treatment for recurrent lower back pain, “exercise of some sort, avoidance of smoking, and maintenance of a healthy body weight have been shown to lead to a decreased incidence of future back pain recurrences.” Although walking may not cure all types of back pain, it is a promising, accessible, and cost-effective way to manage and prevent low back pain for many people. By including regular 30-60 minute walks in your daily routine, you may improve your back health, overall well-being, and quality of life. Remember, consistency is important. As you develop a walking habit, you are not just taking steps; you are moving towards a stronger, healthier you. I have graduated from walking to running, training for multiple marathons next year in 2025. I’ll tell you what, there is no better feeling than seeing the difficulties from where you came from, to overcoming and being where you are now. So, lace up your shoes, step out the door, and walk your way to better back health! Sources: AICA Orthopedics, n.d. 10 Reasons Why Walking Is Good for Your Lower Back. [online] Available at: https://aica.com/10-reasons-why-walking-is-good-for-your-lower-back/ Hinge Health, n.d. Is Walking Good For Lower Back Pain? Answers From PTs. [online] Available at: https://www.hingehealth.com/resources/articles/walking-for-lower-back-pain/

3. Healthline, n.d. Does Walking Help Back Pain?. [online] Available at: https://www.healthline.com/health/back-pain/does-walking-help-back-pain Physiopedia, n.d. The Effects of Walking on Low Back Pain. [online] Available at: https://www.physio- pedia.com/The_Effects_of_Walking_on_Low_Back_Pain Spine-health, n.d. How Walking Improves Back Health. [online] Available at: https://www.spine- health.com/wellness/exercise/how-walking-improves-back-health Medical News Today, n.d. Walking can help people with lower back pain: Here’s how. [online] Available at: https://www.medicalnewstoday.com/articles/walking-can-help-people-with-lower-back-pain-heres- how ScienceDaily, 2024. Walking can help people with lower back pain, study finds. [online] Available at: https://www.sciencedaily.com/releases/2024/06/240620152321.htm The New York Times, 2024. Walking May Be the Best Medicine for Lower Back Pain. [online] Available at: https://www.nytimes.com/2024/06/20/well/move/walking-lower-back-pain.html