A new study from the Norwegian University of Science and Technology has found that walking for more than 100 minutes a day can greatly reduce the risk of chronic lower back pain. The research, published in the medical journal JAMA Network Open, followed over 11,000 people and discovered that the simple act of walking could be one of the most powerful tools to fight a condition that affects millions around the world.
The researchers tracked participants from the Trøndelag Health Study, one of the largest health surveys in Norway. Instead of relying on self-reports, they used sensors on people’s thighs and backs to measure how long and how fast they walked. Over four years of follow-up, the data revealed something striking.
People who walked for more than 100 minutes daily had a 23 percent lower risk of developing long-term back problems compared to those who walked less than 78 minutes. Even slow, casual walking showed powerful health benefits.
“People who walk more than 100 minutes every day have a 23 percent lower risk of lower back problems than those who walk 78 minutes or less,” said Rayane Haddadi, a PhD candidate at the university who worked on the study. “Intensity also plays a role in the risk of long-term back problems, but not as much as the daily amount of walking.”
Chronic back pain is one of the most common and costly health problems worldwide. In the United States alone, it costs around $100 billion each year in healthcare bills and lost productivity. In Norway, up to 80 percent of people will experience back problems during their lifetime, and one in five Norwegians report having lower back pain at any given time.
Experts believe walking helps because it works the muscles that stabilize the body and protect the spine. A post from UCLA Health explained, “When you walk, you practice balance, you keep flexibility, and you strengthen muscles through your back and core. Your lungs and heart become more active, and with every step, you are helping your circulation and immune system. Walking also helps control weight, blood pressure, and blood sugar.”
Professor Paul Jarle Mork from the Norwegian University of Science and Technology added “The findings show the importance of finding time to be physically active to prevent both chronic back problems and a number of other diseases. Over time, this could lead to major savings for society.”
Many people think only fast walking or running brings health benefits, but this study proves otherwise. Even slow and steady walking helps reduce the risk of back pain.
“In this cohort study, daily walking volume and walking intensity were inversely associated with the risk of chronic lower back pain,” the authors wrote. “But walking volume may have a more pronounced benefit than walking intensity.”
That means it is the time spent walking, not how quickly you move, that really matters. For someone dealing with back stiffness or fatigue, this is encouraging news. A gentle stroll in the park or a steady walk to work can still make a big difference.
Chronic lower back pain is the number one cause of disability worldwide. The World Health Organization has already warned that as people live longer, the burden of chronic pain conditions will only rise. This makes simple and affordable solutions even more important.
The Norwegian study is especially valuable because it followed such a large group of people and measured their walking patterns with great accuracy. Previous studies had suggested walking was helpful, but this one showed clearly that more time walking equals less risk of pain.
For many people, the idea of walking for 100 minutes every day may sound challenging. But health experts remind us that walking does not need to be done all at once. Two or three shorter walks that add up to around 100 minutes can be just as effective.
Haddadi summed it up simply, “Slow and steady wins the race, the race to less lower back pain.”
The study also found that older adults seemed to benefit the most, but younger people also showed improvements. Men and women alike had similar results.
Although the study shows strong evidence, researchers cautioned that it is still observational. That means while walking and less back pain are linked, the study does not fully prove that walking alone prevents pain. Lifestyle factors such as diet, posture, and stress may also play a role.
Still, walking is one of the most accessible, affordable, and effective ways to fight chronic back pain. “Policies and public health strategies promoting walking may help to reduce the burden of chronic low back pain,” the study authors wrote.
