Walking "Profoundly" Eases Back Pain, Research Shows—If You Do It for This Long

From bestlifeonline.com

Weekly walks are an effective (and free) way to help alleviate back pain 

Walking can aid weight loss, promote heart health, and reduce cancer risk —but did you know that it can also ease back pain? The World Health Organization (WHO), which cites low back pain as the No. 1 cause of disability, estimates that 843 million people will be affected by low back pain by 2050. Prevention is key, and it can be as easy as going for a brisk walk a few times per week, according to new research.

Walking three days per week can help prevent recurring back pain.

A study published in the journal The Lancet found that walking three to five days per week can prevent back pain. Researchers randomly divided 701 adults (with an average age of 54 years) experiencing low back pain into two groups, one of which received guided intervention from a trained physiotherapist.

The intervention group met with a physiotherapist, who provided educational feedback and created personalized walking regimens. (Note: Those who already walked three or more times per week for exercise or logged more than 150 minutes of moderate/vigorous exercise weekly were excluded from the study.) The remaining participants served as the control group. Everyone was followed for three years.

Results showed that walking three to five days per week reduced recurring episodes of back pain by nearly 50 percent.

"The intervention group had fewer occurrences of activity-limiting pain compared to the control group, and a longer average period before they had a recurrence, with a median of 208 days compared to 112 days," Mark Hancock, lead author and a professor of physiotherapy at Macquarie University in Australia, told The Guardian of their findings.

"We gave them a rough guide of building up to 30 minutes, five times a week, over a six-month period. After three months, most of the people who took part were walking three to five days a week for an average total of 130 minutes," he said.

Hancock credited the reduction in back pain to the "combination of the gentle oscillatory movements, loading and strengthening the spinal structures and muscles, relaxation and stress relief, and release of 'feel-good' endorphins."

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Daily walks exceeding 100 minutes can also alleviate back pain.

Moreover, new research suggests walking every day can help stave off chronic low back pain. The 2025 study, which was published in the journal JAMA Network Open, looked at accelerometer data from 11,000 participants (ages 20 and up) from the Norway HUNT study.

At baseline, none of the participants reported chronic low back pain. They wore a fitness tracker for approximately one week, and were organized into four cohorts based on how many minutes of walking they logged per day:

• < 78 minutes per day
• 78 to 100 minutes per day
• 101 to 124 minutes per day
• > 125 minutes per day

Then, in a follow-up period ranging from two to six years, researchers recorded whether any of the participants experienced back pain. According to their findings, walking 100 minutes a day slashed chronic low back pain risk by 23 percent. The longer the walk, the better the result. Additionally, brisk walks proved more effective than going for a leisurely stroll.

"This is an important finding because walking is a simple, low cost, and accessible activity that can be promoted widely to reduce the burden of low back pain," lead study author Rayane Haddadj, a doctoral candidate in the department of public health and nursing at the Norwegian University of Science and Technology, told CNN via email.

However, it’s worth noting that this study was short and purely observational. Therefore, more research is needed to corroborate its results.

The takeaway:

Global research shows that going on regular walks can ease back pain and boost overall health. Although some studies say walking every day is more effective than split walking routines, the underlying message is consistent: It’s important to move your body, and often.

Some helpful advice: "Start with short walking sessions, either by planning specific walks or finding small ways to integrate a brief stroll into your daily routine," physiotherapist Natasha Pocovi, PhD, a postdoctoral research fellow in health sciences, told CNN in an email.

"The key is to gradually increase your walking in a sustainable and enjoyable way," she continued. "Additionally, it can be helpful to have a friend, partner, or colleague join you for walks to keep yourself motivated and accountable."

As always, speak with a healthcare provider if you notice any sudden changes in your health or find symptoms worsening.

We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.

https://bestlifeonline.com/walking-for-back-pain/

Forget everything you know about back pain — science reveals this simple habit could be your cure

From tomsguide.com

Science says just keep walking 

If you've ever dealt with back pain, you'll know how frustrating it feels when it flares up just as you're getting back to your normal routine. But what if one of the easiest ways to keep it from returning was doing more of something you're already doing?

Scientists have some good news: walking might be your best defence against recurring back pain. In a significant study, researchers at Macquarie University followed over 700 individuals recovering from low back pain, with one group undertaking a structured walking program and the other serving as a control. The results were compelling: regular walkers stayed pain-free for nearly twice as long as those who didn't change their habits.

Conveniently, the beauty of walking lies in its simplicity. All you need is some comfortable footwear, like some of the best running shoes, and the willingness to start with a few short walks a week. If doing laps around your local park doesn't appeal to you, fret not.

The Tom's Guide fitness team has been exploring various walking exercises recently, discovering different ways to make your daily steps more engaging. From "Jeffing" to habit stacking and even Japanese walking workouts, there are plenty of options to spice up your routine if plain old walking doesn't tickle your fancy.

If back pain has been holding you back, keep reading to learn more about the power of walking.

What does the research say

The study split participants into two groups. One group followed a personalized walking plan and had six sessions with a physiotherapist over six months. The other group carried on as usual without any specific help.

The walking plan wasn’t intense. People were encouraged to build up to around 30 minutes of walking, five times a week, based on their fitness level and how much time they had. Researchers then tracked both groups for up to three years to see how long it took before their back pain returned.

The results were pretty straightforward. People who stuck with the walking plan stayed pain-free for about seven months on average. Those who didn’t walk regularly only went about four months before their back pain came back. So walking almost doubled the time without pain.

Plus, the walking group was about half as likely to have a flare-up bad enough to need a doctor. They also took fewer sick days and needed less treatment overall.

                                                                                  (Image credit: Getty images)

How come walking can be so good for back pain?

The researchers suggest it’s probably a mix of gentle spinal movement, stronger back muscles, reduced stress, and the release of feel-good endorphins that make walking so effective. Plus, it's low-impact, simple, and something most people can fit into their day without needing a gym or any expensive gear.

Beyond the findings of this specific study, walking is recognized for its broader benefits in supporting spinal health. It naturally encourages good posture, improves circulation to the delicate spinal tissues, and strengthens the core muscles that provide crucial support to your spine. Furthermore, regular walking can significantly reduce the stiffness and tension that often exacerbate back pain.

It also doesn't need to take up a lot of your time. Just 30 minutes of walking, a few times a week, can make a difference.

If you’re managing a health condition, check in with a healthcare professional before starting something new. But this research shows that walking is not just good for general health, it could also help keep your back in better shape.

https://www.tomsguide.com/wellness/fitness/walking-regularly-could-prevent-recurring-back-pain-according-to-scientists-heres-why

If You Deal With Pain From Sciatica, An Expert Says These Products May Help

From huffingtonpost.co.uk

The good news is sciatica is usually completely treatable 

If you deal with pain or discomfort from sciatica, you’re not alone. Up to 40% of people in the U.S. experience the condition at some point in their lives.

Characterised by irritation of the sciatic nerve in the lower back (or lumbar spine) region, sciatica “usually feels like a deep throbbing pain that radiates from the back or buttocks,” said physical therapist Chris DeRosa. DeRosa, who is a co-owner of Los Angeles-based Davis and DeRosa Physical Therapy, specialises in lower back pain and sciatica, among other issues.

Sciatica-related pain often continues down the leg and can travel as far as one’s toes, DeRosa noted, and may be accompanied by numbness or tingling.

According to DeRosa, because these symptoms are typically (though not always) muscular in origin, targeted exercises and physical therapy can be immensely helpful in improving sciatica and even resolving the condition completely.

“Sciatica is 100% treatable in most cases, and your physical therapist is your best line of defence,” DeRosa said. “Especially when symptoms first arise.”

DeRosa recommended some equipment that, in conjunction with proper exercises, can help assuage pain from sciatica. Before using any of the tools, be sure to consult with a physical therapist or doctor.

The experts consulted for this story do not necessarily endorse the products ahead unless otherwise noted.

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Amazon

Gentle stretching with a dedicated nylon strap tool

According to DeRosa, if a patient with sciatica has been clinically diagnosed with muscular symptoms, "the piriformis muscle, or as I call it, the 'pain in butt muscle,' is usually the culprit."

"Sometimes, self-massage using a foam roller or massage gun/ball, followed by gentle stretching, can help with the symptoms and [be] part of our prescription for recovery," DeRosa said.

DeRosa recommended this six-foot Stretch Out Strap for gently stretching the legs and upper and lower body. It's designed with 10 loops that help you stretch with greater control; you can also use the loops as comfy yet grippy handholds.

The tool also comes with a stretching exercise booklet and access to a video stretching guide.

$16 at Amazon

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Amazon

A supportive lower back brace with 40,000 5-star ratings

In addition, DeRosa recommended this popular back support belt, designed to soothe lower back pain through firm yet comfortable support.

The belted brace is made with breathable, flexible mesh, so it’ll stabilize your back while still allowing for natural movement. You can also make use of its removable lumbar pad for days when you need additional stability and targeted compression.

Another plus, according to reviewers, is that the brace is subtle enough to wear under clothes if you prefer, lacking the bulkiness characteristic of other models.

It’s available in three colours and in sizes XS-XXXL.

Clip the coupon for an additional discount at checkout.

$30+ at Amazon

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Amazon

Self-massaging, including with a vibration therapy massage ball

DeRosa also recommended the Hyperice vibrating massage ball for gently massaging the piriformis muscle in your gluteal area.

Small enough to fit in your palm, the massage ball offers three vibration speeds to help soothe muscle stiffness and soreness.

$99 at Amazon

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Amazon

A budget-friendly foam roller for gentle exercise

DeRosa also recommended this foam roller from Healthy You for gentle stretching and self-massaging.

The roller is made with medium-firm foam that's dense and durable yet slightly soft to the touch. It comes in three sizes, though DeRosa recommended the largest size (36 inches long).

$26 at Amazon

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Amazon

A reviewer-favorite roller that offers penetrating massages

Per DeRosa's advice to invest in a foam roller, we think this textured massage roller is a good option for folks wanting the stretch of a roller and the precise targeting of a more specialized tool.

This "next level" medium-density foam roller is super popular among Amazon reviewers, who've given it 28,000 5-star ratings. It's designed with three zones so you can customize your self-massage: a "palm" area that mimics the feeling of a light massage; a "finger" zone created for tissue flushing and an especially intense "thumb" region with projecting nodes.

$34 at Amazon

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Amazon

Or an extra-textured roller for even more intensity

If you're seeking an especially intense massage, we think this deep tissue roller is a solid choice. The tool's firm textured bumps are supposed to deeply penetrate into muscles while the spaces in between allow for movement of your soft tissue.

Something of a hidden-gem recovery tool, the piece has earned 4.7 out of 5 stars on Amazon. "It's amazing how much of a difference the Rumble Roller has made in my life," wrote one reviewer. "The roller really helped 'loosen' things up and significantly decrease[d] the pain and stiffness that I was suffering from."

The roller is available in an "original" firm style and an extra-firm version. You can also grab it in several sizes.

Firm original: $50 at AmazonExtra-firm: $50 at Amazon

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Amazon

Or self-massage using specialized deep-massage tools

In addition, DeRosa suggested this trio of massage balls for massaging the gluteal area.

Designed to address muscle pain across the body, the rubber set includes a textured ball for targeting "trigger" points, a spiky ball for more intense tension relief and a firm, smooth ball for precise muscle massage.

Clip the coupon for an additional discount at checkout.

$18 at Amazon

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Amazon

A muscle-massaging ball you can use while standing

Based on DeRosa's recommendation of self-massage balls, we think this mountable massage ball would be a good choice for anyone who'd prefer to stand up while working out knots.

This trigger point ball is designed to create an airtight seal against a smooth, non-porous wall, so you can target tense muscles more precisely without having to lie down.

The device is meant to be used for up to 30 minutes, after which you should unclamp the tool from your wall to preserve the tool's longevity and suction; the massage ball is not designed for permanent mounting.

$41 at Amazon

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Amazon

A handheld massage gun to relieve stiffness and tension

DeRosa also suggested the Hyperice percussion massager for targeting muscles in the gluteal region.

Designed to loosen knots and soothe stiffness, the device has three speeds and two interchangeable heads (which you can swap out depending on your needs). Available in two colours, it's lightweight enough for you to carry with you and, according to reviewers, impressively quiet given its 40-watt motor.

$129 at Amazon

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Amazon

Or a unique heated back wrap with massage capability

DeRosa also recommended Hyperice's heat and massage back wrap for soothing lower back pain.

The warming, vibrating wrap heats up six times faster than a standard heating pad, according to the brand, with an exceptionally large surface area that allows it to target discomfort more evenly and consistently than other options.

You can choose between three massage levels and three heat levels with the controller attached to the wrap. The device is made with comfy neoprene, which you can adjust to your desired level of compression.

The heated massager is also available in dedicated versions for legs and the right and left shoulders.

$249 at Amazon

https://www.huffingtonpost.co.uk/entry/products-relieve-sciatica-pain-ud_l_6824c4b9e4b021b5064aabda