Why Walking More Could Be the Key to a Healthier Back
Researchers tracked the daily movements of more than 11,000 adults using wearable sensors to monitor how much they walked, and the results were eye-opening, according to Science Alert.
Those who walked between 78 and 100 minutes per day cut their risk of developing chronic low back pain by 13 percent. People who walked over 100 minutes a day dropped their risk by 23 percent.
And here's the best part: it didn't matter how fast they walked. Whether it was a slow stroll or a brisk pace, the total time on your feet was the key factor.
Chronic back pain ranks among the top causes of disability worldwide, especially in our increasingly sedentary culture. Despite what the booming ergonomic industry might have you believe, sitting less and moving more could be one of the best ways to protect your spine.
While exercise has long been recommended for managing back pain, this study, published in JAMA Network Open, highlights walking as a simple, effective way to prevent it before it starts. Even better, you don't need a complicated workout plan—just a commitment to making movement part of your daily routine.
The study's lead researchers noted that daily walking appeared more impactful than walking speed or intensity. Whether it's a walk around the block, a stroll with your dog, or laps around the office, it all adds up.
And the benefits of walking don't stop at back pain prevention. Countless studies link regular walking to improved heart health, better mental clarity, weight control, and even a longer life span.
The takeaway? Walking isn't just good for your step count. It might be one of the simplest ways to keep your back healthy and pain-free. Sometimes, it really is the basics that make the biggest difference.Why Walking More Could Be the Key to a Healthier Back first appeared on Men's Journal on Jul 17, 2025
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