Back pain relief might be just a walk away

Walking just 30 minutes a day could be a game-changer for those battling frequent back pain. According to a study from Macquarie University, individuals who maintained a regular walking routine doubled their pain-free duration compared to non-walkers while also experiencing improved sleep and mood. The study followed 701 adults who recently had back pain, revealing that those who followed a structured walking program needed less medical care and kept pain at bay longer.

Participants in the walking program were encouraged to build up to 30 minutes of walking, five times a week. This simple exercise proved to be a powerful tool against back pain, reducing the need for doctor visits by 43% and helping participants stay active without discomfort. The benefits of walking went beyond just physical health, enhancing emotional well-being too.

Experts like Dr. Beth Darnall from Stanford and Dr. John Alm from West Virginia University emphasize that walking not only reduces back stiffness and strengthens muscles but also improves circulation — key factors in maintaining spine health and preventing pain recurrence. This study makes a strong case for walking as an easy, accessible way to fight back pain and boost your health without the need for special equipment or expensive therapies.

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By Dr Joseph Mercola / Physician and author

Dr. Joseph Mercola has been passionate about health and technology for most of his life. As a doctor of osteopathic medicine (DO), he treated thousands of patients for over 20 years.

Dr. Mercola finished his family practice residency in 1985. Because he was trained under the conventional medical model, he treated patients using prescription drugs during his first years of private practice and was actually a paid speaker for drug companies.

But as he began to experience the failures of the conventional model in his practice, he embraced natural medicine and found great success with time-tested holistic approaches. He founded The Natural Health Center (formerly The Optimal Wellness Center), which became well-known for its whole-body approach to medicine.

In 1997, Dr. Mercola integrated his passion for natural health with modern technology via the Internet. He founded the website Mercola.com to share his own health experiences and spread the word about natural ways to achieve optimal health. Mercola.com is now the world’s most visited natural health website, averaging 14 million visitors monthly and with over one million subscribers.

Dr. Mercola aims to ignite a transformation of the fatally flawed health care system in the United States, and to inspire people to take control of their health. He has made significant milestones in his mission to bring safe and practical solutions to people’s health problems.

Dr. Mercola authored two New York Times Bestsellers, The Great Bird Flu Hoax and The No-Grain Diet. He was also voted the 2009 Ultimate Wellness Game Changer by the Huffington Post, and has been featured in TIME magazine, LA Times, CNN, Fox News, ABC News with Peter Jennings, Today Show, CBS’s Washington Unplugged with Sharyl Attkisson, and other major media resources.

Stay connected with Dr. Mercola by following him on Twitter. You can also check out his Facebook page for more timely natural health updates.

(Source: mercola.com; February 21, 2025; https://tinyurl.com/nhf8ydhn)
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