A simple habit that will help you get rid of back pain

He lower back pain It affects millions of people around the world and is one of the leading causes of disability. In patients, relapses are common and can occur even after recovery. However, a recent study found amazingly simple and affordable solution: walk. This habit, which is part of many people’s daily lives, can be the key to reducing the likelihood of low back pain recurring.

Research team in Australia found that regular walking not only relieves back pain, but also helps prevent its recurrence. According to data published in the magazine LancetPeople who walked five times a week had a 28% reduction in the recurrence rate of low back pain. This is encouraging news for those looking for a simple and affordable alternative to traditional low back pain treatments.

But why does walking have such beneficial effects? Experts say gentle movement, such as walking, stimulates blood flow to the spine, improving healing and strengthening key structures that support the back.

Act walk involves a series of smooth movements that place light, repetitive stress on the spine. This type of physical activity is key to maintaining the health of the cartilage discs and muscles surrounding the lower back. When walking, the spine receives a fair amount of movement, which increases flow oxygen And nutrients in relation to tissues, promoting their regeneration.

According to the researcher Mark Hancock belonging Macquarie University V Sydneytook part in a recent study, back pain is a variable condition. This means that for most people, episodes come and go. The problem is that after recovery, many people develop a fear of movement, which can make their situation worse in the long run. Walking helps break this vicious cycle of fear and rigidity, providing not only physical but also mental relief.

Plus, the benefits of walking extend beyond your back. According to Hancockthis exercise also improves cardiovascular health, reduces stress and release endorphinsknown as happy hormones, which contribute to an overall sense of well-being. That is why walking is recommended not only as a treatment, but also as an effective preventative measure.

Research shows that people who walk at least 30 minutes a dayfive days a week are less likely to experience a new episode lumbago. The recommended walking duration does not have to be completed in one session; It can be divided into 10 or 15 minute blocks to better suit each person’s daily routine.

It is important that the pace is comfortable and steady. The study participants who had the greatest effect began walking at a moderate pace and then gradually increased the intensity as they became more comfortable. For those who are not used to walking regularly, it is advisable to start with shorter sessions and gradually increase the duration and frequency.

Although walking may seem like a simple activity, doing it correctly is critical to reaping the full benefits. Experts recommend saving correct posture While walking: your head should be straight, your shoulders relaxed, your back straight. Be careful not to lean forward or hunch your shoulders, as this can place additional stress on your lower back.

It is also advisable to wear comfortable shoes with good support to cushion the shock of walking. Flat, level surfaces are ideal for preventing injury or unnecessary stress on knee and back joints. According to Femi Betikuphysical therapist and Pilates instructor based in the United States, this type of gentle, controlled walking offers a repetitive challenge that strengthens the back muscles without creating additional stress.

In addition to walk regularly, there are other habits you can incorporate into your daily life to prevent back pain:

• Strengthen core muscles: The abdominal muscles and the muscles surrounding the spine are essential for maintaining proper posture. Doing exercises to strengthen this area can reduce pressure on the lower back.
• Stretch regularly: Stretching the muscles of your back, legs and hips after walking or sitting for long periods of time helps maintain flexibility and prevent strain.
• Maintain a healthy weight: Excess weight puts additional pressure on the spine, increasing the risk of lower back pain. Eating a balanced diet and regular physical activity can help maintain a healthy weight.
• Avoid a sedentary lifestyle: Sitting for long periods of time can harm your back. Get up and move every hour, whether it’s a short walk or just a stretch.

Low back pain can be debilitating, but with simple changes to your daily life, such as walking regularly and maintaining good posture, you can reduce its impact and improve your quality of life. After all, movement is the key to maintaining a healthy and pain-free back.

With these tips in mind, you can start incorporating the habit of walking into your daily routine and enjoy the many benefits for both your back and overall health.