How to walk away from pain

Up to 85% of us will suffer lower back pain in our lifetime – meaning there’s a high chance it could affect you. New research reveals an easy way to cut the risk.

There are 800 million people on the planet who have experienced lower back pain, and seven in 10 sufferers are likely to have flare-ups on an annual basis. Researchers have identified a simple everyday activity that can help keep pain at bay … going for a walk (or three).

An Australian study has found that walking three times a week to ease back pain can significantly cut your risk of ongoing suffering. Over a three-year period the researchers followed over 700 adults who had experienced low back pain. Some followed no treatment plan and acted as the control group, while the rest slowly eased into walking over a six-month period. After three months, most were walking three to five days a week for an average total of 130 minutes. These walkers remained pain free for almost twice as long as those who didn’t walk. They also had considerably less time off work and reported that their quality of life improved.

Whether its improving core muscle strength or regaining walking endurance, restoring confidence in being active is key.

4 TOP TIPS TO ALLEVIATE LOW BACK PAIN

Protect your posture

Prevention is better than cure, so be sure to protect your posture. Sitting for long periods encourages slouching, so mitigate this by sitting with a slight inward curve in your lower back and be sure to get out of your chair often.

Extend yourself

If you start to experience back pain when sitting or bending forwards, try an extension exercise to balance out the pressure in your discs. Lie on your stomach and gently push up through your arms to lift your chest while keeping your hips down. Hold for a couple of seconds and go back down again – repeat 10 times.

Core principles

Stabilise your back with core-focused exercises. Squats and deadlifts (even with just bodyweight) are great stability exercises. Remember to keep a slight inward curve in your lower back as you do them. If you suffer from lower back pain, always consult your physician before embarking on a new training regime.

Take a stand

While exercises like cycling and rowing are great for cardio, make sure you include some integrated exercises (squats, deadlifts, etc…) to keep your postural mechanisms in tune.

Steering clear of back pain isn’t the only reason to get your step count up. Walking is a well-regarded way to increase cardiovascular health, improve bone density, nurture your mental wellbeing and help you maintain a healthy weight.

Are you walking enough?

While 10,000 steps a day has been long lauded as fundamental to good health and fitness, it’s not necessarily the magic number for all. In fact, the latest research shows that every extra step above 2,200 a day can lower the risk of heart disease and early death.

This piece originally appeared at lesmills.com.