Chronic back pain? Just seeing nature could ease symptoms and reduce stress, study finds

Get rid of chronic back pain stress by spending time in nature. Calm surroundings, gentle movement, and social connection, even in gardens or virtual green spaces, can help ease pain and boost well-being (Image: Canva)

Chronic back pain is often draining; physically, mentally, and emotionally. But what if a walk in the woods or simply sitting in your garden could help ease the burden? A new study has found that being in or around natural environments can make it easier for people living with long-term lower back pain to cope. Breathing fresh air, relaxing in calm surroundings, or escaping daily stress, nature offers relief for many dealing with chronic discomfort.

 
Researchers from the University of Plymouth and University of Exeter spoke to people who had experienced chronic lower back pain for five to nearly 40 years. What they found was striking: spending time in nature didn’t just improve physical comfort, it also helped reduce feelings of isolation and stress. People said being in natural surroundings gave them a break from thinking about their pain and an opportunity to enjoy movement in a way that didn’t feel like exercise.

 
Larger green spaces like forests or parks seemed to have the biggest impact, offering a chance to fully immerse in nature. However, even smaller green spaces, such as gardens, still offered benefits. Some people also said nature helped them connect socially, something that’s often missing when chronic pain keeps them indoors.

 
Here are simple ways nature helped those with chronic pain, according to the study:

 
Distraction and escapism: Being in a natural setting can help take your mind off pain, offering a mental break from discomfort. People said the sights and sounds of nature gave them something else to focus on, a much-needed escape.

 
Gentle movement in a pleasant environment: Walking in a natural setting was preferred over gyms or indoor exercise. The fresh air and calm surroundings encouraged movement without pressure.

 
Social connection: Nature offered a chance to interact with others, whether on a casual walk or at a local park. For those who often feel isolated due to pain, this was a key benefit.

 
Soothing surroundings: The presence of water, birdsong, and open space helped lower feelings of stress and anxiety.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.