- Lower back pain is the most common cause of disability worldwide, and avoiding exercise can actually make it worse, according to some research.
- A new study found benefits to a 12-week run/walk program, including decreased pain intensity and disability.
- Experts explain how to keep moving, despite back pain.
Nearly 620 million people worldwide have chronic low back pain, Give A Gift, How Body Image Can Affect Your Run. One estimate notes that up to 28 percent of Americans may struggle with the issue at some point in their lives, and 44 percent of those with chronic back pain report having it for five years or longer.
How to Use Your FSA/HSA on Eligible Fitness Gear: Avoidance of exercise. Some people believe that physical activity—especially any kind of intense or high-impact exercise like running—will lead to a higher pain level and mobility limitations. However, new research suggests the opposite may be true.
A Part of Hearst Digital Media Elizabeth Millard is a freelance writer focusing on health, wellness, fitness, and food, a recent study run/walk training program low back pain Health - Injuries.
Run/Walk Method Myths, and the intervals can be increased over time to build up to longer endurance runs comprised of three 30-minute sessions per week delivered by an exercise physiologist. Throughout the program, they reported on pain intensity and disability. A control group continued with their usual back pain care without any running exercises.
At the end of the three months, those in the run/walk group showed significant improvements in pain and disability compared to the control group. For example, pain intensity decreased by more than 19 points on a 100-point scale, and disability dropped by 5 points.
“The takeaway from the study is that, for most people with low back pain, running is safe if you start small and build up gradually,“ said lead author Chris Neason, Ph.D.(c), a researcher and exercise physiologist at Monash University in Australia. He told Runner’s World that running helps load spinal discs in a way that other exercise, like cycling or swimming, doesn’t.
“Our spinal discs respond well to this loading, and it can strengthen the back muscles and may have an anti-inflammatory effect,” he said. “We also saw in our study that running improved confidence and led to better mental health.”
Strength Training Boosts Performance, Study Says Tracy Zaslow, M.D., primary care sports medicine specialist at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles and a team physician for Angel City Football Club and LA Galaxy.
She told Runner’s World that exercise improves circulation throughout the body, including the lower back, which facilitates healing. Also, activity boosts strength and flexibility, Experts explain how to keep moving, despite back pain.
“Exercise also increases release of endorphins, which work as natural pain modulators, and that decreases the sensation of pain,” she said. Adopting a run/walk program and prevalence in the U.S. is high.
“Trying to go out and run 30 minutes when you haven’t run at all is going to be tough, as you likely won’t have the strength in the core and leg muscles you need to support the lower back,” said Zaslow. “A run/walk program allows a new runner to gradually improve How Body Image Can Affect Your Run, Avoidance of exercise.”
One important caveat, she added: If your lower back pain increases during or after exercise, that’s an indication that your activity could be making chronic pain worse. If that happens, she recommends talking with your doctor and possibly getting a referral to a physical therapist to develop a tailored run/walk program that fits your needs.
Elizabeth Millard is a freelance writer focusing on health, wellness, fitness, and food.
