Slip on your walking shoes and lets go!
If youve ever had low back pain, you know how limiting it can be.
And youre not alone.
Women are more likely to experience back pain than men40.6% versus 37.2% respectively.
And back pain is expensive.
Lets take a closer look.
How Was This Study Conducted?
Participants were chosen based on criteria related to back pain and current exercise status.
Nonspecific means that there was not a specific diagnosis for the back pain.
It also had to have interfered with daily activities, including work.
They also could not have a condition that prevented them from being able to participate in a walking program.
The average age of the participants was 54 and the majority of them (81%) were female.
The control group received no education or training from the research team.
There were six available sessions participants could attend.
Each participant in the intervention group also received a pedometer and walking diary.
What Did This Study Find?
How Does This Apply to Real Life?
This study shows how walking alone may benefit back pain.
Participants were not taught any strength-training exercises or stretches for back pain.
They simply learned how to make walking a habit.
What we know about behavior change is that it takes consistent practice toform new habits.
The reason it takes time for habit formation is because it involves the brain cells and nerve pathways.
Your habits are essentially well-worn, frequently used nerve pathways in the brain.
Thats why theyre habitstheyre the pathways your brain can automatically go to.
Its pretty cool and is called neuroplasticity (this is where I geek out!).
Too many times we venture to start at the end goal and quickly get burnt out.
Then gradually increase your time and frequency over several weeks.
Simple habits, like hand-washing, can be stacked with habits you already have.
But more complex habits can also be stacked.
Going back to the exercise example, what if you stacked going for a walk with eating lunch?
So after eating lunch, youll go for a 10-minute walk.
Eating lunch is your trigger to go for a walk.
Or, stack brushing your teeth in the morning with doing a set of pushups, squats and planks.
Its the same idea.
It also highlights the importance of consistently practicing the behaviors you want to become habits.
Start slowly and gradually increase the number of days and amount of time to form new habits.
Be patient and show yourself some compassion.
Centers for Disease Control and Prevention.Back, lower limb, and upper limb pain among U.S. adults, 2019.
2024.doi.org/10.1016/S0140-6736(24)00755-4
U.S. Department of Health and Human Services.Physical activity guidelines for America, 2nd edition.
Buyalskaya A, Ho H, Milkman K, Camerer C.What can machine learning teach us about habit formation?
Evidence from exercise and hygiene.PNAS.
