100 Minutes of Daily Walking Cuts Back Pain Risk by 23%

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Just 100 minutes of daily walking could slash your risk of chronic back pain by 23%, according to groundbreaking Norwegian research.

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An estimated 600 million people worldwide suffer from back pain today—a number expected to reach 843 million by 2050. Are you at risk?

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The average back pain patient spends a staggering $30,000 on treatment within just five years of diagnosis. Could a simple daily habit save your wallet?

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Researchers tracked over 11,000 adults wearing activity monitors for a week, then followed up four years later with surprising results.

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Even moderate walking (78-100 minutes daily) reduced chronic back pain risk by 13%, but the sweet spot was 101-124 minutes daily with a 23% risk reduction.

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Speed matters less than consistency—participants who simply accumulated enough daily walking minutes saw the biggest benefits regardless of pace.

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"Walking is a simple, low-cost, and accessible activity that can be promoted widely to reduce the burden of low back pain," says lead researcher Rayane Haddadj.

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The rhythmic movement of walking increases blood flow to spinal discs and strengthens core muscles that support your spine.

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Experts now challenge the outdated advice of resting for back pain—immobility can actually weaken muscles and worsen stiffness over time.

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"Even if you cannot walk 100 minutes every day, try to walk as much as you can at small intervals," advises fitness expert Dr. Varnit Yadav.

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The 100+ minutes don't need to happen all at once—take the stairs, park farther away, or walk during phone calls to build up your daily total.

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With 90% of lower back pain cases classified as "non-specific" or "mechanical," this simple intervention could transform millions of lives. Will you take the first step?

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