Walking is one of the easiest and most accessible intervention (remedy) for lower back pain that I prescribe to my patients on a daily basis. It’s often for as little as 10 minutes or a walk around one small city block. This can be slowly increased to 30 minutes as the tolerance and pain allows and repeated 3 to 4 times per week.
The benefits of getting out for a walk go far beyond treating or managing pain. It can help to manage your weight by burning calories and also prevent type 2 diabetes by increasing insulin sensitivity which in turn allows better control of blood sugars. This can also mean lower medication for those who are already insulin dependent (1). It can be used ease symptoms of osteoarthritis (2) by building muscle strength and endurance. This type of loading helps with your bone density, reducing the risk of osteoporosis and a reduced fracture risk (3). A brisk walk will also get your heart rate going, which increases your cardiovascular strength and overall heart health (4), but the benefit doesn’t stop there; it can be used manage your mental health by reducing stress as exercises produces more of the feel-good hormone, endorphin, which makes us feel happy (5). 30 minutes of regular exercise also helps to maintain good brain health and function, which may prevent diseases such as dementia and Alzheimer’s (6).
So, there are a lot of reasons to put your runners and go for a stroll. Give it a try on your lunch break today!
- https://www.diabetesaustralia.com.au/exercise 30-60mins daily
- https://arthritisaustralia.com.au/managing-arthritis/living-with-arthritis/physical-activity-and-exercise/ 30mins most days
- https://www.osteoporosis.org.au/exercise 3 times per week
- https://www.heartfoundation.org.au/active-living/get-active 30mins, 4 times per week
- https://mindshift.org.au/walking-and-mental-health/ 30mins daily
- https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110 30mins, 4 times per week
