Walking significantly reduces risk of low back pain
A recent Norwegian study published in JAMA Network Open has shed light on the significant benefits of walking in reducing the risk of chronic low back pain. According to the study, walking for more than 78 minutes daily can lower the risk of developing chronic low back pain by up to 23%.
This finding is particularly noteworthy as it highlights walking as a simple, accessible, and effective preventive measure against a condition that affects millions of people worldwide.
The Study’s Findings:
The research underscores the importance of incorporating regular walking into daily routines. The study involved a large sample size and meticulously tracked the participants’ walking habits and their incidence of chronic low back pain. The results were clear: those who walked more than 78 minutes each day had a significantly lower risk of developing chronic low back pain compared to those who walked less.
And there’s a dose-response relationship — the longer or harder you walk, the more you reduce your risk of low back pain, the study says.
“These findings suggest that policies and public health strategies promoting walking could help to reduce the occurrence of chronic low back pain,” concluded the Norwegian research team led by Rayane Haddadj, a doctoral student with the Norwegian University of Science and Technology’s Department of Public Health and Nursing.
For the study, researchers analyzed data from nearly 11,200 people recruited for an ongoing Norwegian health research project between 2017 and 2019.
Those included in this study wore activity trackers for a week to gather data on walking and physical activity. Their average age was 55.
At a follow-up an average four years later, about 15% of the participants said they had suffered from lower back pain for three or more months during the previous 12 months.
Researchers found people who walked more than 100 minutes a day had 23% reduced odds of low back pain, and those who walked 78 to 100 minutes daily had a 13% lower risk, compared to those who walked fewer minutes, results show.
Walking intensity also made a difference, lowering risk by 15% to 18% as power walkers increased their pace, the study says.
Why Walking Works:
Walking is a low-impact exercise that promotes overall health and well-being. It helps in maintaining a healthy weight, improving cardiovascular health, and enhancing muscle strength and flexibility. For the back, walking helps in maintaining the spine’s natural alignment and reduces the strain on the back muscles and ligaments. This, in turn, helps in preventing the onset of chronic pain.
Accessibility and Simplicity:
One of the most compelling aspects of this study is the emphasis on the accessibility and simplicity of walking as a preventive measure. Unlike other forms of exercise that may require special equipment or facilities, walking can be done almost anywhere and at any time. This makes it an ideal recommendation for a wide range of individuals, regardless of their fitness level or socioeconomic status.
Implications for Public Health:
The findings of this study have significant implications for public health. Chronic low back pain is a leading cause of disability and can have a profound impact on an individual’s quality of life. By promoting walking as a preventive measure, healthcare providers can help reduce the incidence of chronic low back pain and improve the overall health of the population. Public health campaigns and community programs that encourage walking can play a crucial role in disseminating this information and motivating individuals to incorporate more walking into their daily lives.
Conclusion:
The Norwegian study published in JAMA Network Open provides compelling evidence that walking more than 78 minutes daily can significantly reduce the risk of chronic low back pain. This simple, accessible, and effective preventive measure can have a profound impact on public health, reducing the incidence of chronic pain and improving the quality of life for many individuals. As healthcare providers and public health officials look for ways to combat chronic low back pain, promoting regular walking should be a key strategy.
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