Posted on 10/14/2024 9:54:16 PM PDT by ConservativeMind
A has demonstrated that a progressive run–walk interval training program, delivered digitally and supported remotely, is not only effective in reducing pain and disability in adults with chronic low back pain (LBP) but is also safe and acceptable for participants.
The 12-week program showed promising results in improving pain intensity and physical function.
Current treatments for LBP often include exercise to reduce pain and improve physical function, yet there is limited research on the role of running as a viable option.
Despite concerns about the safety of running for those with LBP, recreational running has been linked to lower rates of back pain and healthier spinal conditions.
The current study explores the effectiveness of a run–walk intervention specifically designed for adults with chronic LBP, comparing it against a control group to assess its efficacy and acceptability.
The study involved 40 participants aged 18–45 with non-specific chronic LBP. The intervention group participated in a run-walk interval program over 12 weeks, with three 30-minute sessions per week. The control group was advised to continue their usual care without starting any running exercises.
The results showed significant improvements in pain and disability for the intervention group. Average pain intensity decreased by 15.3 points on a 100-point visual analog scale, while current pain intensity dropped by 19.35. Participants also experienced reduced disability as measured by the Oswestry Disability Index of 5.2 points. Training adherence was strong, with participants attending 70% of the prescribed sessions, equating to roughly 2.1 out of 3 weekly sessions.
There were no cases of attrition in the study, indicating that participants found the program acceptable and feasible. The findings suggest that with appropriate guidance, a run-walk program can be a safe, affordable and easily accessible strategy for adults managing chronic LBP, or at least a step in the right direction.
(Excerpt) Read more at medicalxpress.com ...
That’s quite a bit for just a run-walk interval program.
Did they study walking-only? My walking and hiking really controls my LBP. Most of the time, it’s just gone. Twenty to thirty years ago, it was really bad and I controlled it with weight loss and abdominal workouts. I try to get regular hill climbs in from 400 ft to 1,500 ft and up to 2,200 ft.
>> The study involved 40 participants aged 18–45 with non-specific chronic LBP.
I wonder about older farts (say 65-75) who at 40 to 55 were endurance athletes but who at my ...er, I mean their current age have mild CBP.
Asking for a friend.
Loath to take up running again, but walk regularly.
Maybe try a fast walk in place of running and see what happens.
An elliptical machine might work, too.
This study costs $60 for the details, unfortunately.
I never had lower backpain until I tried to teach myself how to hang-glide.
I had chronic PvP off and on in the Army. Once I got out it never returned. Ironically, running was the only way to relieve the pain.
When I was in my teens and twenties I did run-walk interval training to get back in shape whenever I had to stop running for a time, for several different reasons. I finally blew out my right achilles tendon, and have had chronic achilles tendonitis since I was 28. Haven’t been able to do any running since. Lots of walking, though.
I do about 2 miles per day. About all I can handle, living in the midst of steep hills.
ping for later.
That’s odd...
It’s like they’ve never heard of the word “Fartlek”, Swedish for run or speed play...
“Fartlek is a Swedish term that means “speed play.” Fartlek training is a form of interval or speed conditioning that can improve your running speed and endurance. Fartlek involves varying your pace throughout your run, alternating between fast treks and slow jogs.”
https://www.verywellfit.com/what-is-fartlek-training-2911954
“Loath to take up running again, but walk regularly.”
Yeah, you end up trading back pain for knew pain...and worse.
Runners have stronger backs.
Strengthen the abdominal and oblique muscles.
Everyone bends over, forward. We sit, hunched over at desks and viewing our phones, doing dishes, working on the car, eating dinner. Nearly all of our bending is forward and our back carries that load. We mostly lift everything with our backs. All this weight is carried by our back, which is regularly exercised and strengthened through daily activity. Seldom do we strengthen the other two thirds of the core support muscles. This leads to an imbalance in support, which leaves our torso supported by mostly our back muscles, the only ones we unconsciously strengthen every day.
Most don’t like the exercises which strengthen the abdominal and oblique muscles, because initially, it is painful, because they’re so weak. Yes it is painful at first, but very soon that goes away. Also, when initially working those muscle groups your back will hurt, because your back will naturally try to do the work, so people stop doing so, but that pain subsides as you get stronger.
In the end, this strengthening is rewarding as the core is balanced in supporting the upper torso, rather than just back muscles. This is especially so for men, who carry more weight in their chest than women.
Crunches
Sit ups
Leg raises
Side raises
Yes, it hurts.
Do it anyway.
Your back will thank you.
And your new found six-pack will get compliments =o)
No excuses and you can’t out work a bad diet.
...you’re welcome
p.s. guess which muscles are worked when running...
That’s right, your abs as you raise each leg in the process and your obliques as you support yourself in balance.
Running is merely an aerobic approach, where sit ups, side raises, leg lifts and crunches are an anaerobic approach and realize faster strength gains.
If anyone is interested in beginning a running, or jogging program, I strongly encourage doing a bit of research into the “pose method”. It is THE “how to run”. Less injury to knees, hips and legs and highly efficient method. There’s a reason people get “shin splints” and its because they “heel strike”. It’ll all make sense after you look into the “pose method”.
Get fit.
You’re welcome again =o)
Pilates helped my back...Core work
Pilates...they are great!
good for you!
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