Want to avoid chronic back pain? A new study suggests that a simple daily habit like walking might be the game-changer.
Published in JAMA Network Open, the study has found that walking more, especially at a moderate or brisk pace, can significantly reduce the risk of developing chronic low back pain (CLBP).
Researchers observed over 11,000 adults in Norway and found that those who walked between 101 and 124 minutes daily had a 23% lower risk of chronic low back pain compared to individuals walking less than 78 minutes per day. Even walking more than 125 minutes offered a 24% risk reduction. Walking briskly also helped, reducing the risk by up to 18%.
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Participants in the study wore accelerometers to track their walking behaviour, which provided more accurate data than self-reported surveys. The follow-up confirmed that higher daily walking time correlated with a decreased risk of back pain years later.
“Physical activity is essential for long-term health. 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 study author Rayane Haddadj, MS, of the Norwegian University of Science and Technology.
Chronic lower back pain affects about 28% of adults in the United States, and the World Health Organization estimates over 843 million global cases by 2050. Defined as pain lasting three months or longer, it can interfere with daily life and mobility.
Health experts believe walking helps by reducing stiffness, improving circulation, strengthening spinal stabilisers and core muscles, and promoting joint flexibility. It also boosts mood by triggering endorphins and dopamine, which can alleviate psychological stress often associated with chronic pain.
