Walking can aid weight loss, promote heart health, and reduce cancer risk—but did you know that it can also ease back pain? The World Health Organization (WHO), which cites low back pain as the No. 1 cause of disability, estimates that 843 million people will be affected by low back pain by 2050. Prevention is key, and it can be as easy as going for a brisk walk a few times per week, according to new research.
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Walking three days per week can help prevent recurring back pain.
A study published in the journal The Lancet found that walking three to five days per week can prevent back pain. Researchers randomly divided 701 adults (with an average age of 54 years) experiencing low back pain into two groups, one of which received guided intervention from a trained physiotherapist.
The intervention group met with a physiotherapist, who provided educational feedback and created personalized walking regimens. (Note: Those who already walked three or more times per week for exercise or logged more than 150 minutes of moderate/vigorous exercise weekly were excluded from the study.) The remaining participants served as the control group. Everyone was followed for three years.
Results showed that walking three to five days per week reduced recurring episodes of back pain by nearly 50 percent.
“The intervention group had fewer occurrences of activity-limiting pain compared to the control group, and a longer average period before they had a recurrence, with a median of 208 days compared to 112 days,” Mark Hancock, lead author and a professor of physiotherapy at Macquarie University in Australia, told The Guardian of their findings.
“We gave them a rough guide of building up to 30 minutes, five times a week, over a six-month period. After three months, most of the people who took part were walking three to five days a week for an average total of 130 minutes,” he said.
Hancock credited the reduction in back pain to the “combination of the gentle oscillatory movements, loading and strengthening the spinal structures and muscles, relaxation and stress relief, and release of ‘feel-good’ endorphins.”
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Daily walks exceeding 100 minutes can also alleviate back pain.
Moreover, new research suggests walking every day can help stave off chronic low back pain. The 2025 study, which was published in the journal JAMA Network Open, looked at accelerometer data from 11,000 participants (ages 20 and up) from the Norway HUNT study.
At baseline, none of the participants reported chronic low back pain. They wore a fitness tracker for approximately one week, and were organized into four cohorts based on how many minutes of walking they logged per day:
- < 78 minutes per day
- 78 to 100 minutes per day
- 101 to 124 minutes per day
- > 125 minutes per day
Then, in a follow-up period ranging from two to six years, researchers recorded whether any of the participants experienced back pain. According to their findings, walking 100 minutes a day slashed chronic low back pain risk by 23 percent. The longer the walk, the better the result. Additionally, brisk walks proved more effective than going for a leisurely stroll.
“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,” lead study author Rayane Haddadj, a doctoral candidate in the department of public health and nursing at the Norwegian University of Science and Technology, told CNN via email.
However, it’s worth noting that this study was short and purely observational. Therefore, more research is needed to corroborate its results.
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The takeaway:
Global research shows that going on regular walks can ease back pain and boost overall health. Although some studies say walking every day is more effective than split walking routines, the underlying message is consistent: It’s important to move your body, and often.
Some helpful advice: “Start with short walking sessions, either by planning specific walks or finding small ways to integrate a brief stroll into your daily routine,” physiotherapist Natasha Pocovi, PhD, a postdoctoral research fellow in health sciences, told CNN in an email.
“The key is to gradually increase your walking in a sustainable and enjoyable way,” she continued. “Additionally, it can be helpful to have a friend, partner, or colleague join you for walks to keep yourself motivated and accountable.”
As always, speak with a healthcare provider if you notice any sudden changes in your health or find symptoms worsening.
Content shared from bestlifeonline.com.