Walking can both prevent and heal low back pain, according to study

“Exercise is like medicine.”

Hear, hear! And I’ve said that myself. But that’s a quote from Dr. Hamza Khalid, at the Cleveland Clinic Center for Spine Health. He’s quoted in the recent New York Times article by Talya Minsberg, “Walking can be a powerful remedy for back pain.”

Dr. Khalid says a likely cause of low back pain is a “weak base of support.” He goes on to say how walking can strengthen this base and reduce pain.

For me, in our Cedar Hill practice, walking isn’t just preventive. It’s also therapeutic homework for patients working to resolve their low back pain. Just because you’re experiencing low back pain, that doesn’t mean you should avoid your exercise. In fact, that’s the last thing you want to do. You just need to moderate as needed.

Minsberg’s article describes a study published by The Lancet of 701 adults with low back pain. One group in the study got a supervised program of walking at least 30 minutes daily and the control group had no intervention.

The walkers started feeling much better than the control group.

What I found especially important was, “Participants in the walking group also received an education program to help them better understand and respond to their pain. When patients had an uptick of low back pain, they were encouraged to continue walking, but adjust their speed and distance as needed.”

That’s a helpful change in thought process. You go from, “Well, my back hurts, I better not do anything” to, “Even though my back is painful, I’ll continue doing what I can, even if I have to modify it.”

This can help you feel better days quicker.

Then, even after you get your low back pain under control, keep it up. Because walking is a program you’ll want to continue for additional health benefits.

I’m reminded of the 2000 study reported in New York Magazine that attributed New Yorkers’ higher average lifespans than people in other parts of the country, due to all the fast walking they do in the city’s frenetic pedestrian environment.

In our neck of the woods, you’ll want to find pedestrian friendly areas. But that’s the beauty of walking therapy. You can do it so many places – indoors, on a public-school track, a few laps around your block, or on a park trail.

Exercise IS medicine. And the most important thing about exercise as medicine is taking your medicine on a regular basis. It’s totally flexible with your schedule. The thing that matters most is what can you know you can commit to.

Then, just get hoofin’.