Walking every day — even at a leisurely pace — significantly lowers the risk of chronic back pain.
The study declared that walking 100 minutes per day is associated with a 23% lower risk of lower back pain, but the volume of walking is more important than intensity in gaining this benefit.
Lower back pain is a common issue that affects people of all ages and is a leading cause of discomfort and disability worldwide. Sometimes it is a dull ache, other times a sharp jab, and occasionally a frustrating combination of both.
The results of the new study, published in the JAMA Network Open journal, indicated that people who walk a lot experience less back pain than those who do not walk much — and that volume matters most, not intensity.
Findings showed that individuals who walked more each day had a lower risk of developing chronic lower back pain. Those who walked for at least 78 minutes daily saw a reduced risk, with the greatest benefit observed in those walking 125 minutes or more per day.
Specifically, compared with walking less than 78 minutes per day, those who walked more than 100 minutes per day had a 23% reduced risk of chronic lower back pain.
This effect was even stronger and more consistent in individuals aged 65 and older compared with younger people. Additionally, walking at a faster pace or higher intensity led to similar benefits, showing that individuals with a brisk walking intensity also experienced a reduced risk of back pain.
The study drew on information from a large health project in Norway, the Trøndelag Health (HUNT) Study. More than 56,000 individuals were evaluated, with subjects attending health checks and answering questions about their lifestyle and health between 2017 and 2019 to obtain baseline information.
Walking was categorised into three types based on speed: slow, moderate and brisk. The researchers calculated how much time participants spent walking each day on average, as well as their walking intensity, which was based on the energy required at different walking speeds.
Ultimately, the takeaway is clear: regular walking, whether done in small increments or longer bouts, is an accessible and effective way to support back health.
This aligns with walking’s broader benefits for overall physical and mental well-being, making it an ideal activity for people of all ages and fitness levels. Although intensity and duration both matter, even modest increases in daily walking habits can make a difference.
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