Back pain is a common issue that can be chronic and impact everyday life. Researchers are focused on finding effective strategies to help individuals with back pain. A recent study found that increasing daily activity and reducing sedentary behavior could help prevent back pain from worsening. In the United States, back pain is prevalent, especially among those who are overweight, older, or suffer from stress-related conditions. Lifestyle interventions are being explored to determine the most effective ways to manage back pain.
A study published in BMJ Open looked at how reducing sedentary behavior by as little as an hour a day could potentially alleviate back pain. Participants who increased their moderate to vigorous activity by 20 minutes a day and decreased sedentary behavior by 40 minutes a day over six months saw less of an increase in back pain compared to those who maintained their sedentary habits. The study aimed to understand the relationship between back pain, insulin sensitivity, disability, and paraspinal muscle fat fraction, factors that can influence back pain.
The study involved 64 adults with obesity or overweight, sedentary behavior, and metabolic syndrome. Participants were divided into control and intervention groups, with the intervention group aiming to reduce sedentary behavior by an hour per day. While both groups experienced an increase in pain-related disability, the control group saw a significant increase in back pain compared to the intervention group. The results suggest that even small changes in activity levels can benefit those with back pain.
Researchers did not find a significant association between changes in back pain intensity and factors like paraspinal muscle fat fraction, glucose uptake, physical activity, sedentary behavior, or pain-related disability. However, they did discover an association between increased daily steps and improved paraspinal muscle glucose uptake. Simple interventions like reducing sedentary behavior have the potential to prevent worsening back pain. This research highlights the importance of lifestyle modifications in managing back pain and improving quality of life.
Experts recommend that individuals work with healthcare providers to develop personalized treatment plans for back pain. Increasing activity, reducing sedentary behavior, strength training, and managing emotional responses are all strategies that can help alleviate back pain. While the study had limitations such as a small sample size and short timeframe, the findings contribute to the growing body of evidence supporting the benefits of increasing physical activity and reducing sedentary time in managing back pain.
Future research should focus on more diverse populations and include individuals with varying degrees of pain severity. Investigating whether reducing sitting time benefits those with moderate to severe pain and exploring additional exercises or interventions for these individuals could provide valuable insights. Overall, the study underscores the importance of addressing back pain through a holistic approach that includes lifestyle modifications, physical activity, and personalized treatment plans.
