A regular walking program for back pain may be one of the simplest and most effective tools for reducing future pain episodes, according to new research.
A study published in The Lancet tracked 701 adults who had previously experienced an episode of low back pain (LBP). Participants were randomly assigned to one of two groups: an individualized walking and education program—including six sessions with a physical therapist over six months—or a control group with no intervention.
Researchers at Macquarie University in Sydney, Australia, followed participants for one to three years. Monthly reports tracked any recurrences of activity-limiting back pain. The results were significant: participants in the walking program experienced nearly 50% fewer episodes that required medical care compared to the control group.
“The risk of having a recurrence that required seeking care was nearly halved in the intervention group. While we don’t know exactly why walking helps prevent back pain, it’s likely due to gentle spinal movements, strengthening of back muscles, stress relief, and the release of ‘feel-good’ endorphins.”
Mark Hancock, PhD, professor of physiotherapy
This research highlights the benefits of integrating a walking program for back pain into a regular fitness routine. Walking provides low-impact movement that strengthens spinal structures, improves flexibility, and supports mental well-being—all key factors in preventing back pain.
For fitness professionals, creating customized, progressive walking plans based on clients’ current fitness levels can be an accessible, highly effective strategy to improve back health and prevent future LBP episodes.
Benefits of a Walking Program for Back Pain:
Strengthens back and core muscles
Promotes gentle spinal mobility
Reduces stress and tension
Boosts endorphin levels
Improves overall physical fitness
Adding a simple, consistent walking program for back pain could be a game-changer for many individuals looking for sustainable, non-invasive pain prevention strategies.
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