Exercise to Relieve Back Pain: Simple Steps to Feel Better - How Exercise Helps with Back Pain

How Exercise Helps with Back Pain

Lots of people have back pain, especially if they sit for a long time. It's really common! But there's good news. Walking and learning about back pain can help you feel better and stop the pain from coming back.

The Study

A study was done with 701 people who had back pain. They split them into two groups. One group did a walking and learning program (the intervention group), and the other group did nothing special (the control group).

The Walking Program

People in the walking group got help from doctors over six sessions in six months:

1.  Walking Plans: In the first, third, and fifth sessions, they got a special walking plan just for them.
2.  Check-Ins: The second, fourth, and sixth sessions were quick check-ins to see how they were doing and to help with any problems. Most of these check-ins were online because of COVID-19.

The goal was for them to walk five times a week for about 30 minutes each time by the end of six months. They were told to keep walking even after the program ended.

 Learning About Back Pain

During the sessions, doctors also taught them about:

• - Understanding pain
• - Not being afraid of exercise
• - Handling small pain flare-ups on their own

Control Group

The other group, called the control group, didn’t get any special help or lessons about back pain.

What They Found

The researchers checked on the people every month for up to three years to see if their back pain came back and how it affected their lives, like missing work or needing to go to the doctor.

 Key Results

• - Less Back Pain: The walking group had 28% less chance of back pain that stopped them from doing things and 43% less chance of pain needing a doctor.

• - Longer Without Pain: They stayed without pain for longer, about 208 days compared to 112 days for the other group.
• - Saved Money: The walking program saved money by having less missed work and fewer doctor visits.

Study Limits

Most people in the study were women, aged 43 to 66, and well-educated, so the results might not be the same for everyone. Also, the doctors were specially trained, so results might vary with different doctors.

How Walking Helps

Walking helps with back pain because:

- Gentle Movement: Walking is a smooth, easy movement that makes your back stronger.

- Relaxation: Walking helps you relax and feel less stressed, which can make the pain less.

- Endorphins: Exercise like walking makes your body release endorphins, which are natural painkillers.

Other exercises like swimming might help too, but we need more research to know for sure.

Feeling Better

Stopping back pain can be hard, but this study gives us hope. Walking and learning about back pain can make it less likely to come back and help you stay pain-free longer. This simple way can help us all live healthier and happier lives without back pain!

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