New research suggests that long daily walks may help both prevent and manage chronic lower back pain. A population study in Norway revealed that individuals who walked more than 78 minutes a day—regardless of pace—had a significantly lower risk of developing chronic low back pain.
Back pain remains one of the leading causes of disability globally. While products like ergonomic chairs are often promoted as solutions, consistent movement appears to be more effective.
Although physical activity is commonly recommended for back pain, this study highlights walking specifically as a potentially powerful and accessible preventive measure.
A 2024 randomized controlled trial showed that walking at least 30 minutes a day, five days a week, can help prevent flare-ups of non-specific chronic back pain.
Now, new research from Norway indicates that walking for even longer periods may help stop chronic lower back pain from developing in the first place.
11,000 Adults Monitored with Accelerometers Reveal Link Between Daily Walking Habits and Chronic Back Pain
The study tracked data from over 11,000 adults, who wore accelerometers on their thighs and lower backs for a week to measure walking time and intensity. Chronic back pain was defined as lower back pain lasting more than three months.
Results showed that those who walked between 78 and 100 minutes per day had a 13% lower risk of developing chronic back pain compared to those who walked less than 78 minutes. Walking more than 100 minutes daily was linked to a 23% lower risk.
While walking at a faster pace also offered benefits, the study found total walking time to be the more critical factor.
Longer Daily Walks May Help Prevent Chronic Back Pain, Study Suggests
“Our results indicate that how long people walk each day matters more than how intensely they walk,” wrote lead author Rayane Haddadj from the Norwegian University of Science and Technology. “Encouraging regular walking could be an effective strategy for preventing chronic lower back pain.”
Modern sedentary habits are taking a toll on human health, and mounting evidence shows that we need to move more to counteract the downsides of prolonged sitting.
Regular long or brisk walks can support a healthy weight, enhance creativity, protect cognitive function as we age, strengthen heart health, lower cancer risk, and even extend lifespan.
Haddadj and colleagues note that while evidence is limited, walking may be an overlooked tool in managing lower back pain
Yet, as Haddadj and colleagues point out, the link between walking and relief from lower back pain is still not well understood. The limited research available suggests walking is an underappreciated strategy for managing back pain.
Over 2,000 years ago, Hippocrates—the father of modern medicine—noted, “Walking is man’s best medicine,” and that wisdom may be more relevant than ever today.
Read the original article on: Science Alert
Read more: A Commonly Overlooked Exercise for Relieving Lower Back Pain
