A new Norwegian study has revealed that regular daily walking significantly reduces the risk of developing chronic lower back pain—and it's not about how fast you walk, but how long.
اضافة اعلان
Key Findings:
Researchers found that walking for longer durations each day is clearly linked to a lower risk of this common and often debilitating condition.
“Daily walking duration is more important than walking intensity when it comes to reducing the risk of chronic lower back pain,” the study emphasized.
The study analyzed data from over 11,000 individuals aged 20 and above. At the start of the study, none of the participants had chronic lower back pain. Their health was evaluated between 2017 and 2019, and they were followed up again between 2021 and 2023, during which they wore motion-tracking devices to measure daily physical activity.
Results:
Walking more than 100 minutes per day (1 hour and 40 minutes) reduced the risk of chronic lower back pain by 23% compared to those who walked less than 78 minutes daily.
Walking over 125 minutes per day was associated with a 24% reduction in risk.
After nearly 4 years of follow-up, 1,659 participants reported developing chronic lower back pain. The researchers noted that those who walked more also tended to engage in physical activity more consistently overall.
Interestingly, the benefits of walking plateaued at around 100 minutes per day, suggesting this could be an ideal target for preventive strategies.
Supporting Evidence:
A previous study (2024) showed that walking 30 minutes a day, 5 days a week helped patients avoid relapses of back pain for more than twice as long as those who did not walk.
An Australian study found that 70% of patients experience a recurrence of back pain within a year of recovery.
According to Healthline, walking strengthens the muscles that support the spine, improves circulation, and stimulates joint mobility—factors that explain its effectiveness in preventing back pain.
Conclusion:
This study, published in JAMA Network Open, reinforces the value of walking as a simple, accessible, and effective strategy for preventing chronic lower back pain—and could inform public health policies worldwide.
