Daily Walking Significantly Reduces Risk of Chronic Back Pain, New Study Finds

Oslo, Norway – Emerging research from Norway suggests that consistent daily walking, even at a slow pace, could be a simple yet highly effective strategy for preventing and potentially treating chronic low back pain. A large population-based study indicates that individuals who walked for more than 78 minutes per day on average significantly lowered their risk of developing this widespread debilitating condition.

Chronic back pain is a leading cause of disability globally, and while various solutions are often marketed, this study reinforces the growing understanding that movement, rather than expensive ergonomic equipment, is often key. Although physical activity is generally recommended for lower back pain, the specific link between walking and its prevention has only recently begun to be explored in depth.

Building on previous research, including a 2024 randomized controlled trial that found walking five times a week for at least 30 minutes could prevent chronic back pain flare-ups, this new Norwegian study delves into the preventative benefits of longer walking durations.

The research analyzed health data from over 11,000 adults in Norway. Participants wore accelerometers for a full week to precisely measure their daily walking volume and intensity. Chronic back pain was defined as any low back pain lasting more than three months.

The findings were compelling: participants who walked between 78 and 100 minutes daily on average experienced a 13 percent lower risk of developing chronic back pain compared to those who walked less than 78 minutes. Remarkably, those who walked over 100 minutes per day saw an even greater reduction, with a 23 percent lower risk. While higher walking intensity also offered benefits, the study concluded that daily walking volume was more crucial than mean walking intensity in reducing the risk.

"Our findings suggest that daily walking volume is more important than mean walking intensity in reducing the risk of chronic lower back pain," stated the authors, led by health scientist Rayane Haddadj from the Norwegian University of Science and Technology. They emphasize that these findings advocate for public health strategies promoting walking to help reduce the occurrence of chronic lower back pain.

In an increasingly sedentary world, numerous studies highlight the necessity of increased physical activity to counteract the negative health impacts of prolonged sitting. Regular walks are already known to aid in weight management, boost creativity, protect cognitive function, improve heart health, lower cancer risk, and extend lifespan. This latest research adds a significant benefit, positioning walking as a potentially overlooked yet powerful remedy for low back pain, echoing the ancient wisdom of Hippocrates, who famously declared, "walking is man's best medicine."

The study's findings were published in JAMA Network Open.

Source: Study Reveals How Long We Need to Walk to Prevent Chronic Back Pain