low back pain (LBP—low back pain) is one of the most common muscle bone diseases, with a prevalence of about 80%. Although there is no scientific literature that defines the cause of the initial attack of low back pain, it is certain that poor lifestyles can cause low back pain, such as long sitting, lack of exercise, and incorrect strength training or exercise patterns.
In addition to regular physical exercise, targeted lumbar stability training, and core strength training has been proven to effectively relieve low back pain, there is another simpler way, that is - walking.
1. Scientific research on walking and relieving low back pain
In one study, researchers compared the effects of walking and other forms of physical exercise on relieving low back pain. Studies have found that whether walking or other forms of exercise have the same effect in improving low back pain.
"The effectiveness of walking and exercise in pain and function in patients with chronic low back pain"
The same study has also proved that walking can effectively relieve chronic pain and increase muscle endurance in the waist.
Effects of lumbar stability and walking exercise on chronic low back pain
Conclusion: The pain relief effect of walking on patients with chronic low back pain is as effective as other non-pharmaceutical interventions.
2. Other benefits of walking
Not only that, the benefits of walking also include the following aspects:
- Increase muscle endurance
- Reduce stress
- Cheaper than physical therapy
- Reduce risk of tissue damage
- Improve mood
3. The intensity of walking VS improves low back pain
019 A study published in the Journal of Spine can give us some reference.
Walk for more than 90 minutes per week related to lower risk of self-reported low back pain in people over 50
Researchers recruited 482 participants over 50 with a history of back pain, who were divided into two groups: one for a 30-minute walk a day and one for a 1-hour walking exercise a day. results show that as the number of walking days and duration increases, the risk of low back pain decreases.
What should I do if I am a young person who needs to sit for a long time every day or always needs to work standing?
is not in a hurry, we also read the literature and speak. A study shows that a short 5-minute walk every 25 minutes can reduce the probability of low back pain.
Walking and rest can reduce the back pain caused by long-term standing
Therefore, it is recommended to improve the walking intensity of back pain:
. At least 3 days a week, walk for 30 minutes to 1 hour each time
. After sitting for a long time, 5 Minute walking
4. Taboos of walking
Although walking seems simple, it is not suitable for everyone, such as the following groups:
- Long-term walking will increase the risk of arrhythmia , cardiovascular failure or dyspnea
- suffers from myocardial muscles Infarction or unstable angina pectoris should consult a doctor before walking plan
- If you feel excessive fatigue, chest tightness , chest pain , please do not start walking plan and consult a doctor suggestion
5. Other walking tips
Want to play the biggest walking The following tips can help you:
- Keep your spine neutral walking, imagine a balloon above your head pulling your head upwards
- Learn to force your hips to push yourself forward
- When walking, the core tightens
- Keep your knees slightly bent when you land on one foot, instead of being straight locked
- Shoulder relaxation, arms follow the steps naturally swing
- Walking speed needs to be suitable for yourself, not too fast to cause any discomfort
- Keep breathing normal
References:
【1】Vanti C, Andreatta S, Borghi S, Guccione AA, Pillastrini P, Bertozzi L. The effectiveness of walking versus exercise on pain and function in chronic low back pain: a systematic review and meta-analysis of randomized trials. Disabil Rehabil. 2019;41(6):622-632. doi:10.1080/09638288.2017.1410730
【2】Suh, JM, Kim, Hayoung BS, Jung GP, Ko JY, Ryu JS. The effect of lumbar stability and walking exercises on chronic low back pain. Medicine. 2019;98(26): e16173. doi: 10.1097/MD.0000000000000016173
【3】Park S, Kim G, Kim H et al. Walking more than 90 minutes/week was associated with a lower risk of self-reported low back pain in persons over 50years of age: a cross-sectional study using the Korean National Health and Nutrition Examination Surveys. The Spine Journal. 2019;19(5):846-852. doi:10.1016/j.sinee.2018.11.007
【4】Sitthipornvorakul E, Klinsophon T, Sihawong R, Janwantanakul P. The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials. Musculoskelet Sci Pract. 2018;34:38-46. doi:10.1016/j.msksp.2017.12.003
【5】Bittner V, Singh S. The 6 minute walk test. The Cardiology Advisor. https://www.thecardiologyadvisor.com/home/decision-support-in-medicine/cardiology/the-6-minute-walk-test/. Published 2020. Accessed October 24, 2020.
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