A Step in the Right Direction: How a Daily Walk Can Keep Back Pain Away

A groundbreaking new study has revealed a simple, cost-free strategy to significantly reduce the risk of chronic lower back pain: walking more. The research concludes that the total time spent walking each day matters more than the speed or intensity, offering clear, practical guidance that could ease a common ailment for millions and reduce the burden on healthcare systems.

The findings, published in the prestigious journal JAMA Network Open, are drawing significant attention for their potential impact on public health. The study analyzed data from 11,194 participants as part of the extensive Trøndelag Health Study (The HUNT Study) in Norway.

What sets this research apart is its precise methodology. Participants wore two sensors on their thighs and back for up to a week, allowing scientists to accurately measure both the volume and intensity of their daily walking, rather than relying on self-reported estimates.

The results were unequivocal. “People who walk more than 100 minutes every day have a 23 per cent lower risk of lower back problems than those who walk 78 minutes or less,” said Rayane Haddadj, a PhD candidate at the Department of Public Health and Nursing at the Norwegian University of Science and Technology (NTNU) and a member of the research group.

The study confirms that while intensity plays a role, the daily amount of walking is the most critical factor. “Intensity also plays a role in the risk of long-term back problems, but not as much as the daily amount of walking,” Haddadj emphasized. This means that even leisurely strolls are beneficial, and walking longer is ultimately more beneficial than walking faster.

This research is vital for prevention, an area where little study has existed until now. Back pain is a pervasive issue, with between 60 and 80 per cent of people experiencing it in their lifetime. At any given time, around one in five Norwegians has back trouble, costing the healthcare system billions of kroner annually.

“The findings highlight 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,” said Professor Paul Jarle Mork of NTNU’s Department of Public Health and Nursing.

The study suggests that the solution to a complex and common health problem might be remarkably simple: putting on your shoes and going for a walk each and every day.