Tejal Somvanshi
Walking for just 100 minutes daily could slash your risk of developing chronic lower back pain by nearly a quarter, according to new research that highlights a simple solution to a widespread health problem.
A large Norwegian study published in JAMA Network Open found that people who walked between 101 and 124 minutes each day had a 23% lower risk of developing chronic lower back pain compared to those walking less than 78 minutes. Participants who walked over 125 minutes daily saw their risk drop by 24%.
Chronic lower back pain affects millions worldwide, with an estimated 600 million people currently suffering from the condition. By 2050, that number is expected to climb to 843 million, according to the World Health Organization. In the United States, it stands as the leading cause of disability and creates substantial financial burden – patients spend an average of $30,000 on back pain-related costs within five years of diagnosis.
“This is an important finding because walking is a simple, low-cost, and accessible activity that can be promoted widely to reduce the burden of low back pain,” said lead study author Rayane Haddadj, a doctoral candidate at the Norwegian University of Science and Technology.
The research team analyzed data from more than 11,000 adults who participated in the Trøndelag Health Study (HUNT) in Norway. Participants wore accelerometers for seven days between 2017 and 2019 to track their walking habits. When researchers followed up approximately four years later, they found that about 15% of participants reported experiencing lower back pain lasting three or more months in the previous year.
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The study revealed a clear pattern: more walking meant less back pain. Even moderate amounts of walking (78-100 minutes daily) reduced the risk of chronic back pain by 13%. While walking speed showed some benefits – “power walkers” had a 15% to 18% reduced risk – the total time spent walking appeared more crucial than pace.
“These findings suggest that policies and public health strategies promoting walking could help to reduce the occurrence of chronic low back pain,” Haddadj and colleagues wrote.
Walking benefits the spine in multiple ways. The rhythmic movement increases blood flow to spinal discs and surrounding muscles, delivering essential nutrients and reducing inflammation. It also strengthens core and back muscles that support the spine, improves posture, and helps maintain flexibility – all factors that contribute to back health.
Dr. Varnit Yadav, an online fitness and nutrition coach not involved in the study, explains: “Walking is one of the best exercises for people with back pain. It doesn’t put too much stress on the back, but it keeps the body moving. Regular walking helps strengthen the muscles that support your spine.”
The study challenges outdated advice that recommended rest for back pain. Today, healthcare professionals increasingly recognize that movement is crucial for prevention and management. Prolonged immobility can actually weaken back muscles and increase stiffness, potentially worsening pain over time.
For those looking to incorporate more walking into their routine, experts suggest starting small and building gradually. The 100+ minutes don’t need to happen all at once – breaking up walking sessions throughout the day works just as well. Taking the stairs instead of elevators, parking farther from entrances, or walking while on phone calls are easy ways to accumulate more steps.
“Even if you cannot walk 100 minutes every day, try to walk as much as you can at small intervals,” Yadav advises. “Some movement is always better than none. Listen to your body and increase your walking time slowly.”
Beyond back pain prevention, walking offers numerous additional health benefits. It strengthens the heart, improves circulation, helps manage weight, regulates blood sugar, and boosts mental health by reducing stress and anxiety.
While the study shows promising results, researchers note that the walking data was collected over just one week, which might not represent long-term patterns. The study also can’t definitively prove walking causes reduced back pain risk, only that there’s a strong association between the two.
Nevertheless, the findings align with a broader shift in back pain management toward non-pharmacological, active approaches. With over 90% of lower back pain cases classified as “non-specific” or “mechanical” – meaning they’re not caused by serious underlying disease – simple lifestyle interventions like walking could significantly reduce the global burden of this common condition.
For the millions suffering from back pain, this research offers hope that relief might be just a walk away.
Frequently Asked Questions
According to the Norwegian study, walking for 100-125 minutes per day provides the optimal benefit, reducing chronic back pain risk by approximately 23%. Even walking for 78-100 minutes daily showed a 13% reduced risk. The key finding is that consistent daily walking of at least 78 minutes offers significant benefits for back pain prevention.
You don’t need to complete all your walking minutes in a single session. The research suggests that accumulating the total minutes throughout the day is what matters most. Breaking your walking into smaller sessions, like a 30-minute walk in the morning, another at lunch, and a third in the evening, can be just as effective as one longer walk. Even small walks of 10-15 minutes several times daily can help you reach the beneficial threshold.
While walking speed does have some impact, the research found that the total duration of walking is more important than pace. The study showed that “power walkers” had a 15-18% reduced risk of back pain, which is significant but less impactful than simply accumulating enough minutes regardless of speed. This means you don’t need to walk briskly to gain the benefits – consistent, regular walking at a comfortable pace is more important.
Walking helps prevent back pain through several mechanisms: it increases blood flow to spinal discs and surrounding muscles, delivering nutrients and reducing inflammation; it strengthens core and back muscles that support the spine; it improves posture and spinal alignment; it enhances flexibility and mobility in the lower back; and it releases endorphins that can reduce pain perception. Unlike prolonged rest (which can weaken muscles), regular walking keeps the back strong and flexible.
Walking has several advantages for back pain compared to other exercises. It’s low-impact, making it suitable for most people; it requires no special equipment or training; it’s accessible and free; and it provides whole-body benefits beyond just back health. Research suggests walking can be as effective as other non-pharmacological interventions for back pain. However, for some individuals with specific back conditions, a healthcare provider might recommend additional targeted exercises alongside walking.
Yes, walking can help even if you already have chronic back pain, though you should consult your healthcare provider first. Start slowly with shorter walks (5-10 minutes) and gradually increase duration as tolerated. Walking promotes blood flow to painful areas, strengthens supporting muscles, improves flexibility, and releases endorphins that help manage pain. Unlike older recommendations of bed rest, modern approaches emphasize gentle movement like walking to prevent muscle weakening and stiffness that can worsen back pain.
