Back pain affects people of all ages, and in many cases, it becomes chronic — but now researchers say the solution might be as simple as putting one foot in front of the other. Literally.
A Silent Epidemic Affecting Millions
Lower back pain is the leading cause of disability worldwide, affecting an estimated 619 million people according to the World Health Organization (WHO).
A Research Team From Norway and Denmark Found a Link
Scientists from the Norwegian University of Science and Technology and the University of Southern Denmark analyzed how daily walking impacts long-term back health.
Based on Data From Over 11,000 Participants
The study followed 11,194 people who didn’t initially suffer from back pain and monitored how much they walked daily.
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Just 78–100 Minutes a Day Made a Difference
Those who walked between 78 and 100 minutes per day had a 13% lower risk of developing chronic lower back pain.
More Than 100 Minutes? Even Better
Walking for more than 100 minutes per day was associated with a 23% lower risk of developing persistent back issues.
The Sweet Spot: 125 Minutes a Day
Participants who walked more than 125 minutes daily saw the greatest benefit — a 24% reduction in risk.
What Counts as Chronic Pain?
Researchers defined chronic lower back pain as pain lasting more than three months — a common and often disabling condition.
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Walking Speed Matters Less Than Duration
While faster walking did show some benefits, the total amount of time spent walking had a much more significant impact.
No Gym Membership Required
Walking is a free, low-impact activity accessible to most people, making it one of the simplest ways to reduce back pain risk.
A New Approach to Prevention
Researchers urge healthcare providers and individuals alike to consider daily walking not just as exercise — but as a proactive strategy for spinal health.
This article is based on findings from JAMA Network and Illusteret Videnskab
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