Have you ever experienced this? A sharp pain that shoots down your back when you reach for something on the floor, a sharp pain that comes on after standing for a long time, or a sudden, sharp pain that makes your knees buckle when you bend your knees. Back pain is actually a common problem that affects millions of people around the world today. It can often be triggered by a traumatic event.
While back pain is different for everyone, there's one thing that can help almost everyone. And that's walking . Yes, you heard that right.
Is walking really a solution to back pain?
Recently, researchers in Australia found that walking daily can significantly reduce the risk of back pain recurrence. According to this new study, walking for 80 to 130 minutes a week, or as little as 11 to 18 minutes a day , combined with expert advice on pain management, could be a very low-cost, easy solution.
Researchers followed the participants for about 6 years. Here are some surprising findings:
- The recurrence of severe back pain conditions that interfere with life has decreased by 28% .
- The number of visits to doctors has decreased by 43% .
- Also, this program has been able to change people's attitudes about exercise and pain under the guidance of a physiotherapist .
Why is walking so good for the back?
Often, back pain recurs because of an initial injury. According to physical therapist Dr. Elina Manolis, when an injury like this occurs, the composition of the muscles that help keep our spine stable changes.
Just like when a road breaks, the small side roads around it have to bear more weight, when you have a back injury, the muscles that help keep your spine straight gradually weaken.
This is when targeted exercise like walking becomes important. Walking helps strengthen these weakened muscles .
There are many reasons why back pain can occur. Things like muscle spasms, joint irritations, ligament problems, etc. Surprisingly, in 25% of back pain cases, no specific cause can be found.
However, research has found that 40% of these are caused by lifestyle mistakes. That is, sitting in one place for too long and being overweight . Although some people resort to imaging (such as scans), bed rest, and steroid shots when they hurt their back, if they are used incorrectly, they can delay recovery and increase the risk of long-term disability.
I remember one of my patients, a man in his 50s. He was a great gardener. One day while working in the garden, he strained his back. He even got injections for the pain, but after two or three months, the pain would return even when he did something small. Finally, we slowly got him walking with muscle-strengthening exercises. It helped him get over his fear and get his body moving again. Finally, he is pain-free again and is happy to be working in his garden.
The most important thing: to move and lose fear!
Many people think that when their back hurts, it's not a good idea to move at all, as doing so will only make it worse and damage the musculoskeletal structures of the back.
This is one of the biggest mistakes we make. Study after study has shown that sedentary behavior worsens back pain. So any kind of movement is better than no movement at all.
This is where physical therapy comes in. A physical therapist is like a health coach. They can help you understand your pain, reassure you that doing exercises like walking won't hurt, and build your confidence to manage your condition on your own.
| How to start walking? | Things to remember |
|---|---|
| 1. Start slowly. | Start by walking for a short period of time, like 5-10 minutes a day. Don't go for long walks all at once. Gradually increase the time as your body gets used to it. |
| 2. Listen to your body | It's normal to feel a little pain or discomfort while walking. But if you experience unbearable pain, stop exercising and rest for a while. Talk to your doctor about it. |
| 3. Wear the right shoes | Choose comfortable shoes that provide good support for your back and feet. |
| 4. Continue. | This is not something you can do in a day or two. For best results, you need to make it a habit to walk daily or multiple days a week. |
Who should I seek advice from?
When a back hurts, most people think of seeing an orthopedic surgeon. But according to specialist Dr. Chen, 99% of the time you won't need surgery . What you need is someone who can diagnose and treat the condition.
Therefore, it is very important to see a doctor who specializes in Physical Medicine and Rehabilitation. Also, a qualified physiotherapist can help you a lot.
They will ask you questions, find out how the injury occurred, what movements increase the pain, and how the pain decreases, and will tell you how to move properly, maintain posture, and what stretching exercises to do before and after walking.
The most important thing is to be clear about why you are going to see a doctor and what you expect from it. Do you want to get rid of the pain? Do you want to be able to do your job again? Discuss these things openly with your doctor.
So, don't panic when you have a backache. Think clearly, let go of your fear, and start moving.
Take-Home Message
- Back pain is a very common condition, so don't be unnecessarily afraid.
- Movement, especially walking, is one of the best and least expensive treatments for back pain.
- Staying sedentary for fear of pain only makes the pain worse.
- Fear avoidance is your biggest enemy. Get rid of that fear.
- When starting exercise, start slowly and keep going steadily. This is not a short-term thing.
- Before starting any treatment, be sure to see your doctor or physical therapist to get an accurate diagnosis and an exercise plan that is right for you.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න