You’ve probably read a thousand times that we don’t move as much as our ancestors. Well no sh*t, I’m pretty sure they’d swap a spear for a sniper and a sniper for just eat.
Yet movement is a key for lower back pain and we might not be chasing after dear with a spear or bow (Unless you’re Joe Rogan) yet we’re not moving as much as we did 10 years ago.
People between the ages of 17-29 walk less often and for shorter distances. In 2002 there were on average 233 walking trips compared to 197 in 2022 (and 36% of these walks were less than a mile.) (1.)
Not only that, we’re leaving the house less too. Especially with many working from home. Since 2000 the average number of trips has fallen by 20%.
With the increase in desk jobs, walking and moving less, musculoskeletal pain is increasing and one of the biggest complaints is lower back pain.
How to Avoid The Physio
Yet one of the best ways to stay away from the Physios and Sports massage therapists (like myself) is free.
Walking &Â Movement
In a study to evaluate a practical exercise program for elderly people with chronic musculoskeletal pain, Subjects were split into three groups.
Group 1 received a 6-week supervised program of walking.
Group 2 received a pain education program that included instruction and demonstration of the use of heat, cold, massage, relaxation and distraction. Group 3 received the usual care.
The study demonstrated that walking is just as effective for back pain relief as conventional pain treatments such as heat, cold, massage and relaxation techniques (2&3)
A similar study was conducted to find out if walking was as effective as a back exercise program. The results showed that Both groups had significant improvement in a six-minute walking test. They also both showed improvements in back and abdomen muscle endurance tests, as well as on the Low Back Pain Functional Scale. A six-week walk training programme was as effective as six weeks of specific strengthening exercises programme for the low back. (5)
Another study with over 5000 older adults found that lower back pain was less likely in participants who walked more than those who didn’t (4.)
Studies show that walking does (3) –
- Reduces pain sensitivity
- Improves lower back function
- Reduces stress (Cortisol stress hormone has a correlative relationship with subjective pain levels)
- Reduces perceived pain levels
- Improves blood pressure
- Increases circulation of natural opioids in the body
- Reduces bone density loss with age
- Effective weight loss and weight management technique
And so much more.
If you’re not used to walking, start off with shorter distances and gradually improve distance over time aim to build up to a 20-minute walk daily.
References
- https://ilcuk.org.uk/walking-more-popular-among-older-people…
- Ferrell BA, Josephson KR, Pollan AM, Loy S, Ferrell BR. A randomized trial of walking versus physical methods for chronic pain management. Aging (Milano). 1997 Feb-Apr;9(1-2):99-105. doi: 10.1007/BF03340134. PMID: 9177592.
- Built from broken
- https://e-arm.org/journal/view.php?doi=10.5535/arm.2017.41.5…
- https://journals.sagepub.com/doi/10.1177/0269215512453353