“My back was feeling better… and then it flared up again”

Low back pain is incredibly common, and for many people, it doesn’t just happen once. Research shows that around two in three people who’ve had back pain will experience another episode within a year. These flare‑ups can disrupt work, sleep, exercise, and confidence in your body.  

The good news? Recurrent back pain isn’t something you just have to put up with. There is now strong research showing that a simple, structured walking and education program can help reduce the chances of back pain returning.

That’s why MyPhysio now offers the WalkBack Program

What Is WalkBack?

WalkBack is a research‑backed walking and education program designed to help prevent low back pain from returning, not just treat it when it flares up.  

It was developed by researchers and physiotherapists at Macquarie University, in partnership with clinicians across Australia, and is grounded in real‑world physiotherapy practice rather than “one‑size‑fits‑all” exercise programs.  

At its core, WalkBack is about:

• Staying active in a safe, supported way
• Building confidence in your back
• Creating habits that protect you long‑term

As Dr Tash Pocovi explains on the JOSPT Insights podcast (click here to listen), the idea was to test whether something accessible, low‑cost, and practical (like walking) could genuinely reduce recurrences of back pain.  

Why Walking?

Walking is often underestimated.

In the JOSPT podcast episode “Walking back to musculoskeletal health”, Dr Pocovi explains that walking was chosen because it is:

• Low impact
• Accessible to most people
• Easy to progress gradually
• Less intimidating than gym‑based programs

Importantly, walking isn’t used in isolation. In WalkBack, it’s combined with education and ongoing physiotherapist support, helping people understand their back, manage flare‑ups early, and stay confident in movement.  

What Does the WalkBack Program Involve?

WalkBack is not just “go for a walk and hope for the best”.

Your physiotherapist works in partnership with you to create a plan that fits your life, health, and goals.  

The program includes:

• A personalised walking plan, matched to your current activity level
• Education about back care and flare‑up management
• Goal‑setting and progress reviews
• Ongoing check‑ins to help you stay motivated
• Three to six sessions with Simone or Ruth, (delivered in‑clinic, via telehealth, or by phone), over 12-16 weeks.

One participant described it this way:

“If I did have some time without walking, I would start to feel a twinge, and as soon as I started walking again, it just went away… I found mentally that I was feeling calmer… I just felt more relaxed during the program.” 

Does WalkBack Actually Work?

Yes, and this is where WalkBack really stands out. Research evaluating the WalkBack program has shown that it can:

• Lower the risk of back pain returning and limiting activity by 28%
• Reduce the need to seek care again by 43% 

These findings were discussed in detail by Dr Pocovi on the JOSPT Insights podcast, highlighting WalkBack as a shift toward prevention‑focused physiotherapy, rather than repeatedly treating flare‑ups after they occur. 

Is WalkBack Right for Me?

WalkBack may be suitable if you:

• Have had low back pain in the past
• Are currently feeling better, but worried it will return
• Want a clear, structured plan rather than vague advice
• Prefer something simple, realistic, and sustainable

It’s especially helpful for people who want to stay active and independent, without fear that normal movement will “damage” their back.

How Do I Get Started?

If you’re interested in WalkBack, the next step is simple:

👉 Book a ‘WalkBack appointment’ at MyPhysio with Simone or Ruth.

They’ll talk through whether the program is right for you and how it could fit into your current care. Your private health insurance rebates and Medicare GP care plan can be applied to these appointments.

Walk. Partner. Prevent.
Back pain may be common — but with the right support, it doesn’t have to keep coming back. 

For more information:

https://australian.physio/research/prf/translation/walkback-trial

Listen to Dr Pocovi’s podcast (Walking back to musculoskeletal health) on JOSPT Insights here