Daily Walks May Significantly Reduce Chronic Back Pain, Study Finds
Walking for over 100 minutes each day is linked to a 23% reduction in the risk of developing chronic back pain, according to new research from Norway.
Chronic back pain is a widespread issue, impacting millions globally and contributing to numerous health problems, particularly as we age. Now, a study published in JAMA Network Open offers a promising, and surprisingly simple, preventative measure: increased walking. The research reinforces the long-held belief that regular physical activity can significantly improve musculoskeletal health.
Researchers at the Norwegian University of Science and Technology (NTNU) tracked the walking habits of 11,194 adults over a period of four years. Participants wore motion sensors to accurately monitor their activity levels, and none reported chronic back pain at the study’s outset.
More Minutes Matter More Than Pace
The findings revealed a clear correlation between walking duration and back pain risk. Individuals who walked less than 78 minutes daily faced the highest risk. Those who walked between 78 and 100 minutes saw a 13% reduction in risk. However, the most substantial benefit was observed in those who exceeded 100 minutes of walking per day, experiencing a 23% lower chance of developing chronic back pain compared to the least active group.
Interestingly, walking speed proved less crucial than overall volume. While more intense walking did offer some benefit, it was significantly less impactful than simply increasing the total distance covered. This suggests that prioritizing consistent walking duration over speed is key.
A Simple, Accessible Solution
While the researchers caution that the study doesn’t definitively prove a cause-and-effect relationship, and acknowledge the study population was primarily of Norwegian descent (perhaps limiting generalizability), the results are encouraging.
“If these findings are confirmed in further research,” the study suggests, “they offer a readily accessible and cost-effective preventative strategy. Walking requires no expensive equipment or gym memberships and can be easily incorporated into daily routines.”
