Which is better for chronic low back pain – walking or yoga?
Millions of people suffer from chronic low back pain. They are often looking for alternative or natural ways that they can get some relief. Two options that have been touted over the years are walking and doing yoga. While there have been studies that showed they were both beneficial, we weren’t sure which is more effective, until now.
New study published in the August 2020 issue of the journal Medicine
shares the results, with walking and yoga being compared in terms of helping people with chronic low back pain (1). Researchers searched through six databases for controlled trials that fit the standards they have been looking for to be included. They selected 31 trials that included 3,193 patients and had performed over a 10-year period from 2008 to 2018.
Once they had narrowed down the trials they were going to use, the researchers analyzed their data, quality, statistical analysis, etc. The goal was to see which is more beneficial for chronic low back pain, walking or doing a mind-body exercise such as yoga. The results they found may surprise some people.
The research showed that walking is an effective intervention for the short term but was superior when it came to benefits that lasted for the long term. In comparison, a yoga program was more effective in the short term but not as effective for the long term. In other words, yoga provided people with temporary pain relief, but the effects didn’t last long. Walking, however, not only worked in the short term, but people still experienced pain relief in the long term, too.
The researchers concluded that in light of both of them providing benefits, with one being superior in short-term benefits and the other in long term, it would be a good idea to incorporate both. Those who have chronic low back pain can get the benefits of doing yoga and walking by creating one program where they do both throughout the week.
Starting a walking program is an easy first step in helping to reduce pain through these methods. Start small and build on it until you are walking at least 30 minutes per day. The only thing you need to start a walking program is a good pair of shoes, and you can head out the front door. To add in yoga, you can either attend a yoga class in person, or you can pick up a $10 yoga mat and do it at home. There are many beginner yoga videos on YouTube to for you and keep you going for quite a while. Start out with 10-minute sessions for introductions, and when you feel comfortable, you can increase the time.
Sources:
Medicine. Effectiveness of walking versus mind-body therapies in chronic low back pain. August 2020. https://pubmed.ncbi.nlm.nih.gov/32871946/
