Blog

Introduction

Back pain is a common ailment affecting many people, contributing significantly to disability worldwide. However, recent studies reveal that engaging in physical activities might just be the remedy many need to keep back pain at bay.

Understanding the Link Between Physical Activity and Back Pain

Recent research involving over 365,000 participants has shed light on how physical activity influences back pain. The study, conducted over nearly 13 years, shows that individuals engaging in moderate physical activity consistently report fewer incidences of back pain.

Key Findings:

• Regular Movement Reduces Pain: Participants who engaged in 1801–2400 MET–minutes per week of physical activity experienced the lowest risk of back pain. This translates to about 30 minutes of physical activity per day.


• Variety is Vital: Incorporating light, moderate, and vigorous activities throughout the week is more beneficial than sticking to one intensity level.


• Beware of Overexertion: Extremely high levels of vigorous activities can increase back pain risk, especially in men.

The Role of Sedentary Behavior

The study also highlights the negative impact of sedentary behaviors like prolonged sitting or lying down. Substituting just one hour of sedentary behavior with physical activity can reduce the risk of developing back pain by 2–8%.

Practical Tips for Incorporating More Activity into Your Day

• Start Small: If you're new to exercise, begin with light activities such as walking or gentle stretching. Gradually increase the intensity as your body adapts.


• Make It Routine: Set specific times for physical activity each day to help establish a routine. Even short bursts of activity, like a 10–minute walk after meals, can add up.


• Mix It Up: Include a variety of activities to work different muscle groups and prevent boredom. Alternating between walking, cycling, and swimming can keep it interesting and effective.


• Listen to Your Body: While some discomfort is normal when starting a new exercise regimen, sharp or persistent pain is a signal to stop and consult a healthcare provider.

Conclusion

Back pain doesn't have to be a daily part of your life. Incorporating regular physical activity into your daily routine can significantly reduce your risk of back pain. Remember, it's important to choose activities that you enjoy and can stick with in the long term.

Call to Action

Interested in learning more about how physical therapy can help relieve back pain? Contact us today for more information! We're here to help guide you on your journey to a pain–free life.

Reference to the study can be found here.