Beating Back Pain: The Power of Walking (As Revealed by a Long-term Norwegian Study)
Scientists Discover Easy Remedies for Persistent Back Problems
Embrace the great outdoors, folks! If you're one of the many grappling with chronic back pain, here's some solid advice straight from Norway: lace up those sneakers and hit the pavement! A large study by the Norwegian University of Science and Technology published in the journal "JAMA Network Open" has shown that walking can significantly reduce your risk of developing chronic lower back pain [1][3][5].
This groundbreaking study, part of the Trøndelag Health Study (HUNT), revealed that participants who walked more than 100 minutes a day had a whopping 23% lower risk of experiencing chronic back pain compared to thosefalling short of that mark [3]. Those walking on the brink of 125 minutes every day seemed to enjoy the greatest benefits [3].
The study, which investigated over 11,000 adults without chronic back pain at the outset, employed movement sensors to objectively track participants' activity levels [2]. This allowed the research team to scrutinize the relationship between walking time and chronic back pain risk. The study concluded after comparing data gathered between 2021-2023 [2].
The fascinating outcomes? The risk of developing chronic back pain - defined as pain lasting at least three consecutive months in the previous year - seemed to correlate directly with increased walking time. Around 15% of participants, approximately 1,600 individuals, experienced persistent back pain throughout the follow-up period, lasting roughly four years [2].
It's About the Distance, Not the Pace!
What about walking speed, you may wonder? Well, the catch is that the amount of walking appears to be more critical to back health than the speed at which you're walking [4]. Nevertheless, researchers found a lesser but still present correlation between walking intensity and reduced back pain risk [4].
Bernd Kladny, deputy general secretary of the German Society of Orthopaedics and Trauma Surgery, and a non-participant in the study, supports the use of activity trackers like step counters to gauge our activity levels [2]. While the intensity of walking may not hold much weight when it comes to back pain, it remains essential for cardiovascular health [2].
Keep in mind that the study has its limitations, as the research team acknowledges. The walking activity was only recorded at a single point in time, and changes may have occurred over the years [2]. Furthermore, this is an observational study, so cause and effect can't be conclusively established [2].
Other factors, such as other forms of physical activity or changes in health throughout the follow-up period, were not accounted for [2]. Despite any nuances, the study's results offer invaluable insights to help with prevention strategies. After all, walking is an accessible and affordable form of exercise that could be a strategic focus for health promotion programs, according to the study's authors [2].
Back pain has long been a significant health concern in Germany, with approximately 61% of survey respondents experiencing back pain in the last 12 months, according to the Robert Koch Institute (RKI) [6]. Back pain was about twice as common for lower back pain as upper back pain [6]. A staggering 15.5% of respondents reported chronic back pain [6].
Source: ntv.de, abe/dpa
- Back pain
- Pain
- Health
- Walking
- Exercise
Enrichment Notes:
- The greatest benefits of walking for chronic lower back pain risk reduction were observed in those walking 125 minutes or more daily.
- Walking intensity showed a lesser but still present correlation with reduced back pain risk, although walking volume proved more critical.
- The protective effects of walking were more pronounced in individuals aged 65 and older.
- The study used accelerometer data and adjusted for factors like age, sex, income, depression, and smoking to ensure robust findings.
- The study concluded that walking more than 125 minutes a day can significantly lower the risk of chronic lower back pain, offering a potentially accessible and affordable exercise option for health promotion programs.
- According to the findings, the intensity of walking may not be as crucial as the amount for reducing the risk of back pain, although a slight correlation was noted.
- The benefits of walking for chronic lower back pain risk reduction seemed more pronounced in individuals aged 65 and above, indicating its potential value for elderly health and wellness.
