It's the Best Remedy for Back Pain... and It's Completely Free

If, like millions of people, you suffer from back pain, a recent study has identified the best way to relieve it. The good news? It's accessible to everyone and completely free!

Dull or sharp pains, constant tension in the lower back, sudden twinges when climbing stairs or bending over, back pain affects millions worldwide, whether from sitting at a desk or doing physically demanding jobs. It's often called "the ailment of the century" for good reason. From mild discomfort to debilitating chronic pain, it takes many disruptive forms.

In 2020, an estimated 619 million people globally suffered from lower back pain, a number expected to rise to 843 million by 2050. Nearly seven out of ten people also experience a recurrence within 12 months of recovery.

Few solutions seem truly effective. Painkillers, physical therapy, and surgery are common, but often expensive and with varying results. So, how can we relieve this pain long-term without heavy treatments?

A June 19 study in The Lancet, led by Dr. Natasha Pocovi and Professor Mark Hancock from Macquarie University, highlighted a simple, accessible solution: walking. Researchers focused on this often overlooked method in back pain prevention and treatment.

The study followed 700 participants aged 18 and older, 81% of them women with an average age of 54, who had recently recovered from a lower back pain episode lasting at least 24 hours. They were tracked for 12 to 36 months and divided into two groups. The first group received a personalized walking and education program, along with six physiotherapy sessions over six months, while the control group received no treatment.

Results showed the walking group averaged 208 days without a relapse, compared to 112 days for the control group. "We thought it was important to focus on preventing future episodes and empowering patients to manage their back pain, as it's often a long-term condition," said Hancock. Dr. Pocovi added, "Walking not only improved lives but also halved the need for sick leave and medical support."

Why is walking so effective? "We don't know exactly," admitted Hancock. "But it likely combines gentle oscillatory movements, strengthening of spinal structures, relaxation, stress reduction, and endorphin release."