Walking more may lower your risk for chronic low back pain by 23%, study suggests
New research highlights how walking can help prevent chronic low back pain, the world’s leading cause of disability.
Why Walking Could Be the Best Defense Against Back Pain
If you’re looking for a simple, low-cost way to reduce your risk of chronic low back pain, start walking. A new study published in JAMA Network Open found that walking for 100 minutes a day can lower the risk of chronic low back pain by 23%.
This groundbreaking research analyzed data from over 11,000 adults in Norway and offers a strong case for making daily walking a health priority. With chronic back pain affecting over 600 million people globally, prevention through physical activity is more crucial than ever.
Key Findings from the Study
- 100 minutes of walking per day linked to a 23% lower risk of chronic low back pain.
- Over 11,000 participants were tracked using accelerometers for accurate data.
- Moderate to brisk walking showed more benefits than slow-paced walking.
- The more minutes walked, the lower the risk of developing chronic back pain.
“Walking is a simple, accessible, and affordable way to reduce the burden of low back pain,” said lead researcher Rayane Haddadj, from the Norwegian University of Science and Technology.
Why This Matters: A Global Health Concern
According to the World Health Organization, the number of people suffering from chronic low back pain is projected to rise to 843 million by 2050. Yet, prevention strategies are often ignored in both medical research and clinical settings.
Dr. Natasha Pocovi, a physiotherapist and postdoctoral fellow in Sydney, who wasn’t involved in the study, emphasized:
“We don’t need complex workout routines. Simple activities like walking can offer long-term protection.”
How the Study Was Conducted
Participants aged 20 and older from the Trøndelag Health Study (HUNT) wore accelerometers for 7 days between 2017 and 2019 to monitor their walking patterns.
Researchers followed up between 2021 and 2023 to assess if participants had developed chronic low back pain.
Walking Groups:
- Less than 78 minutes/day
- 78–100 minutes/day
- 101–124 minutes/day
- More than 125 minutes/day
The results were clear: more daily walking equaled less back pain risk.
Although the study is observational—meaning it can’t definitively prove cause and effect—it provides valuable insights into how physical activity impacts spinal health.
Start Walking: Easy Tips to Reduce Back Pain Risk
You don’t have to hit 100 minutes right away. Even short walking sessions spread throughout the day can help.
Try These Simple Walking Tips:
- Take the stairs instead of the elevator
- Walk to a nearby café or store
- Schedule short walks during work breaks
- Walk with a friend, colleague, or family member
- Use a step counter or app to track your progress
“The key is to start small and stay consistent,” said Dr. Pocovi. “Make walking enjoyable and part of your daily routine.”
Chronic Back Pain Is Costly
Beyond pain, low back issues are expensive. A 2024 study found that the average person spends over $30,000 on back pain-related expenses within five years of diagnosis.
Prevention, like walking, not only supports your health but also reduces long-term financial burdens.
Conclusion: Walk Your Way to a Healthier Back
This latest research reinforces a powerful message: walking daily could be your best step toward preventing chronic low back pain. Whether it’s a brisk stroll in the park or pacing while on a phone call, movement matters.
✅ Take Action Now
Start with 10–15 minutes of walking today. Gradually build your way up to 100 minutes and track your results. Invite a friend to join, and make it a part of your healthy lifestyle.
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