According to the Spanish Society of Primary Care Physicians, lower back pain influences annually 15%-20% of the population, reaching even 50% among people with working activities. In addition, it is assumed that from 60% to 80% of people They will suffer from lower back pain throughout their lives. Between work, daily activities and leisure, we spend many hours sitting in front of the computer or TV. So it’s no surprise that these numbers are rising. Something needs to be done, which logically starts with improving certain habits. But, in addition to prevention, if we already suffer from this annoying lower back pain, what we can do?
There are a variety of recommendations, most of them based on exercise. The problem is that sometimes we don’t have the time or resources to do the exercises they recommend. On the other hand, for those who have just proposed in Lancet team of Australian scientists, there is no excuse for this.
His way to relieve lower back pain is as simple as walking. No special material or training is required, and just 30 minutes a day, 5 days a weekyou can feel the results.
The ideal way to relieve back pain
These scientists realized that there is no clinical trials in which a simple action walking to relieve back pain. So they decided to create it themselves.
To do this they took part 701 people 80% of them are women. All participants had recent back pain, which could range from the 12th rib to the crease of the buttocks. Only cases vague pain. That is, there was no injury or illness to explain this.
Half of the participants, who served as the control group, did not receive any pain relief advice. Meanwhile, the remaining participants took part in six educational sessions with physiotherapist who taught them about the science of pain and gave them some walking exercises to do at home.
Recurring pain
The biggest problem for people with back pain is that just when you think you’ve gotten rid of it, it comes back. The study authors note that 70% of people recovering from low back pain survive a relapse in less than a year.
So they wanted to test how often these relapses occur through clinical trials. Participants took walks during three years, in which they should email the researchers if they experience back pain again. Participants in the control group also had to send an email even if they did not complete the exercise.
After three years, the results were analyzed and found that participants in the walking group spent an average of 208 days before experiencing the first recurrence of low back pain, compared to 112 days for the control group. The median is the average value if all the data are arranged from smallest to largest. Thus, half of the people who walked experienced relapses after 208 days or more.
The difference is quite significant, although these scientists do not yet know what the reason might be. It’s clear that many exercises can be beneficial for strengthening your back. The reason why this simple and specific exercise is so useful is not known for certain, although there are some hypotheses. For example, this may be due to a combination smooth oscillating movements, loading and strengthening the structures and muscles of the spine. In addition, relaxation and stress relief accompanied by release of endorphins, can also play a very important role. After all, back pain isn’t always caused by poor posture or excessive sitting. Stress and anxiety can also tighten our muscles and affect our posture to the point of causing us discomfort.
If this is your case, try taking a daily walk. In fact, you won’t even have to leave the house, although if the wind picks up along the way, so much the better.
Source: Hiper Textual
