A recent study conducted by the University of Turku in Finland revealed that cutting down on daily sitting time can prevent the aggravation of back pain over a six-month period. This finding reinforces existing knowledge about the relationship between physical activity and back pain and the underlying mechanisms that contribute to this common ailment.
It might seem evident that less sitting would benefit back health, but a surprising lack of concrete data supports this claim. To address this gap, the study, carried out in collaboration between the Turku PET Centre and the UKK Institute, focused on whether reducing sitting time could prevent or alleviate back pain in overweight or obese adults who typically spend most of their day seated. Throughout the six-month study, participants managed to reduce their sitting by an average of 40 minutes daily.
The study involved a group of typical middle-aged adults who led sedentary lifestyles, engaged in minimal exercise, and were slightly overweight. According to Jooa Norha, a doctoral researcher and physiotherapist at the University of Turku, these factors heighten the risk of cardiovascular diseases and are associated with increased back pain.
Earlier findings from various research groups had already suggested that prolonged sitting might harm back health, although these results were preliminary. The new study confirms these suspicions and explores the potential biological mechanisms to prevent back pain.
Interestingly, the researchers did not find a direct correlation between changes in back pain and alterations in the fat content or glucose metabolism of the back muscles. It has been noted that individuals suffering from back pain often have excessive fat deposits within their back muscles, and impaired glucose metabolism can predispose individuals to pain. Despite these factors, the study demonstrated that back pain could be prevented or alleviated without significant muscle composition or metabolism changes. Advanced imaging techniques such as MRI and PET scans, which utilise a radioactive tracer, were employed to analyse the back muscles.
Jooa Norha advises those prone to back pain or who sit extensively to explore methods to reduce sitting at work and during leisure time. Norha emphasises, however, that engaging in physical activities like walking or more vigorous exercises is preferable to merely standing. Moreover, the researchers highlight the importance of alternating between different postures rather than striving for a ‘perfect’ posture as a key element in maintaining back health.
This study underscores the significance of modest reductions in daily sitting as a viable strategy for mitigating back pain. This move could be particularly beneficial for those leading a sedentary lifestyle. The findings add to the broader discourse on how lifestyle factors influence back health and pave the way for more targeted interventions that could help individuals manage or prevent back pain through relatively simple lifestyle adjustments.
More information: Jooa Norha et al, Effects of reducing sedentary behaviour on back pain, paraspinal muscle insulin sensitivity and muscle fat fraction and their associations: a secondary analysis of a 6-month randomised controlled trial, BMJ Open. DOI: 10.1136/bmjopen-2024-084305
Journal information: BMJ Open Provided by University of Turku
