Have you ever had an episode of back pain and been told you should be doing some rehab exercises to stop it from coming back?
Have you ever had an episode of back pain and been told you should be doing some rehab exercises to stop it from coming back?
The problem is, as soon as you go looking for answers, you get overwhelmed. Every so-called expert on social media has a different opinion — some swear by core strength, others push stretching, yoga, or fancy equipment.
No wonder people get stuck and end up doing nothing.
So… here’s the good news.
A large 2024 study published in The Lancet medical journal found an unbelievably simple back pain rehab programme… that literally anyone can do.
And the best part? It doesn’t require technical fitness knowledge, gym memberships, or “perfect” exercise form.
You want to know what it is?
Walking.
Yes, that’s right. Something as basic as putting one foot in front of the other.
The study was run by researchers at Macquarie University in Australia. They looked at people with a history of back pain and compared two groups: one followed a progressive six-month walking programme with a handful of physio-led education sessions, while the other just carried on with usual care.
The results were striking. The walking group had a 28% lower risk of back pain relapse compared with the control group.
Even more impressive, this benefit wasn’t short-lived. A full year after the programme ended, those who had done the structured walking were still significantly less likely to have a recurrence.
Now, most physiotherapists (myself included) have always believed that staying active and walking helps recovery from back pain. I often tell my patients to keep moving and avoid too much rest.
But what’s exciting here is the solid evidence: this wasn’t just opinion or anecdote. It was a large, high-quality trial showing that something as simple as walking can actually prevent back pain from coming back.
So if you’ve had back pain and you’re unsure where to start with rehab, skip the confusion and remember this: one of the best tools you’ve got is already right outside your front door.
If you’d like to have a FREE physiotherapy back assessment in Howick, East Auckland fill in your contact details below and we’ll be in-touch shortly to book a convenient time.