Walking more may lower your risk for chronic low back pain by 23%, study suggests
Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
Getting your steps in is good for your health, but it may also help keep you from being affected by disability later, new research has found.
Walking 100 minutes a day was associated with a 23% reduced risk of chronic low back pain, according to a study published Friday in the journal JAMA Network Open.
'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,' said lead study author Rayane Haddadj, a doctoral candidate in the department of public health and nursing at the Norwegian University of Science and Technology, in an email.
An estimated 600 million people worldwide experience low back pain, which is considered the leading cause of disability, said physiotherapist Dr. Natasha Pocovi, a postdoctoral research fellow in health sciences at Macquarie University in Sydney. She was not involved in the research.
By 2050, the number of people with chronic low back pain is expected to grow to 843 million, according to the World Health Organization.
And yet prevention of low back pain is often overlooked in research and clinical practice, Pocovi added.
The results from this latest study show there is the possibility of using physical activity as prevention. Pocovi said the research also 'suggests that we don't need to complicate our exercise routines to protect ourselves against chronic low back pain.'
To investigate the connection between walking and back pain prevention, the research team analyzed data from more than 11,000 participants age 20 and older from the Trøndelag Health, or HUNT, Study in Norway.
Between 2017 and 2019, HUNT researchers asked study participants to wear accelerometers for seven days to track their walking patterns. The HUNT team then followed up from 2021 and 2023 and asked if participants experienced back pain, according to the new study.
People were divided into four groups: those who walked less than 78 minutes in a day, 78 to 100 minutes, 101 to 124 minutes, and more than 125 minutes.
The findings showed that as the amount of daily walking increased, the risk of chronic low back pain decreased, and preliminary evidence revealed moderate or brisk walking was more protective than a slow pace, Pocovi said.
There are reasons to have confidence in the study results, including the large sample size and the use of accelerometers instead of people reporting their own levels of physical activity, she added.
However, the walking data was only captured over one week, which might not be reflective of people's patterns over a month or year, Pocovi said.
The study is also observational, which means that while it can show associations, researchers can't say for sure that the walking caused reduced risk of low back pain.
Not only is low back pain a leading cause of disability –– it's also expensive. On average, people spend more than $30,000 on back pain-related costs over the five years after first diagnosis, according to an April 2024 study.
Easy, inexpensive changes that prevent chronic low back pain can make a big difference, Haddadj said.
The study wasn't able to address if walking 100 minutes straight had more, less or the same impact as accumulating that same amount of time in short bursts, Pocovi said.
But in most cases, unless there is an underlying medical condition, any amount of walking is better than none, Pocovi said.
'Start with short walking sessions, either by planning specific walks or finding small ways to integrate a brief stroll into your daily routine,' she said.
She likes to take stairs instead of the elevator or walk to a coffee shop a little farther from her home, Pocovi said.
'The key is to gradually increase your walking in a sustainable and enjoyable way,' she said in an email. 'Additionally, it can be helpful to have a friend, partner, or colleague join you for walks to keep yourself motivated and accountable.'
You can add walking as a way to spend time with friends in addition to dinner and drinks, CNN fitness contributor Dana Santas, a certified strength and conditioning specialist and mind-body coach in professional sports, said in a previous article.
And if you want to move past getting a couple of extra steps and get more physical activity, you can still start small and build your way up, Santas said. Some workouts can even be completed from the comfort of your couch while watching an episode of your favorite TV show, she added.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hamilton Spectator
an hour ago
- Hamilton Spectator
Will the new COVID-19 variant that's on the rise give you a ‘razor blades' sore throat? Here's what we know
A new COVID-19 variant was this week expected to become the dominant strain in Ontario, after circulating in parts of the world including our neighbours to the south. The new variant, part of the Omicron subfamily, is called NB.1.8.1 and it is derived from the recombinant variant XDV.1.5.1, according to the World Health Organization (WHO) , with cases detected globally as the previous dominant COVID-19 strain, LP.8.1, starts to decline. NB.1.8.1 first emerged in January and cases are climbing predominantly in areas such as in the eastern Mediterranean, Southeast Asia and western Pacific regions. In the U.S., airport screening has detected the new variant in travellers arriving from these regions to California, Washington state, Virginia and New York. Experts in Ontario say the variant is on it's way to become the most prevalent COVID-19 strain across the province, although they're not worried about it causing an uptick in severe disease. Here's what you should know about the new COVID-19 variant and how to protect yourself. The most recent data from Public Health Ontario shows that COVID-19 positivity rates are low in the province since the start of the month, with 2.6 per cent positivity, eight outbreaks, 79 hospital bed occupancies and no deaths. At the end of May, COVID-19 rates remained low at 2.5 per cent positivity, three outbreaks, 69 hospital bed occupancies and one death. The Public Health Ontario surveillance report for this week's COVID-19 cases is expected to be released next week. The numbers from the available data are based on limited testing as COVID-19 testing isn't done as frequently as it was during the pandemic, said Dr. Fahad Razak, an internal medicine physician at St. Michael's Hospital and former scientific director of the Ontario COVID-19 Science Advisory Table. 'Some people do random surveillance out of their family medicine offices, emergency rooms do some surveillance, public health does some surveillance — and that gets reported on the Public Health Ontario website,' said Dr. Allan Grill, chief of the department of family medicine at Oak Valley Health's Markham Stouffville Hospital. With the data that is available, NB.1.8.1 makes up roughly 10 per cent of all COVID-19 cases in the province, Razak said, and although COVID-19 rates are generally low, the new variant is rising quickly and displacing the older version of the virus. Razak added the data projects that within this week or the next, NB.1.8.1 will account for nearly 60 per cent of the COVID-19 cases circulating in the province. Public Health Ontario says the weekly relative growth rate of the new strain is 1.77 times that of LP.8.1.1. The NB.1.8.1 variant is not yet causing major concern, says Razak, since it isn't causing a flood of patients in hospitals nor infecting so many people that it's causing health system pressures. 'It is just the latest expected evolution of a virus, which continues to mutate. And as it mutates, versions of the virus that can escape your immune system become the new dominant version,' he said. Doctors say the symptoms of NB.1.8.1 are much the same as previous strains of COVID-19, with respiratory issues being the most typical in infected individuals. According to Health Canada , common COVID-19 symptoms include: Dr. Alon Vaisman, an infectious diseases and infection control physician at University Health Network (UHN), said this strain will present itself with upper respiratory tract symptoms similar to previous COVID-19 strains. In more severe cases, often for vulnerable populations, it will also show up as in previous strains with lower respiratory tract symptoms that could lead to pneumonia or lung inflammation. Vaisman says those age 65 and older who are immunocompromised remain at the highest risk for the new strain. But as the risk for COVID-19 has reduced for the general public, 'the overall absolute risk has dropped' for vulnerable populations, as well, over the last few years. Some online reports have said the new variant is connected to a sore throat that feels like 'razor blades.' While Razak has heard these claim, he said sore throats are not new for those who contract COVID-19 and there's likely no 'significance' to the online reports. The COVID-19 vaccine is 'an important layer of protection' against the new strain, especially for vulnerable groups, said Razak. Referring to information from Canada's National Advisory Committee on Immunization (NACI) in January, Grill said the current available vaccine should protect those at highest risk of getting COVID-19, including this new strain. Higher risk groups and marginalized populations with less access to health care such, including some Indigenous communities, are recommended by NACI to continue getting a COVID-19 booster at least once a year, Grill added. As well, people over age 80 are recommended to receive a second dose of the booster shot in a year. 'We're suggesting that they get vaccinated twice a year because we know that the protection tends to wane at around six months, and we are continuously updating our vaccines to match the most recent circulating version,' Razak said. 'The version that's being given this spring is the same as the version from last fall, and the real reason to get it is to bolster your immune protection.' As well as getting the COVID-19 vaccine, doctors say good hygiene practises can help keep the virus's spread to a minimum — like with any respiratory illness. Those with active symptoms should practice proper hand washing, especially before eating or drinking. It is recommended infected people stay home until they're fever free for at least 24 hours with improving symptoms. As well, wearing a mask is recommended to help halt the spread in indoor spaces. Vaisman says those with symptoms should be cautious around immunocompromised individuals. While it's not yet known if new strain NB.1.8.1 will cause increased illness, 'it's unlikely that it's going to be significant in one direction or the other,' Vaisman said, 'So, if you are an individual who took precautions prior to this strain, then that is unchanged now.' With files from the Associated Press
Yahoo
a day ago
- Yahoo
Opinion - Medically tailored nutrition can help make America healthy
Chronic disease is a threat not only to Americans' physical health but also to the nation's financial health. Conditions like heart disease, cancer, diabetes and kidney failure account for trillions of dollars in annual health care spending and are among the leading causes of death in the U.S. The growing consensus is clear that our health care system needs better solutions to manage chronic diseases. One promising tool is surprisingly simple: food. But not just any food. We need nutritious, locally sourced, medically tailored meals — food-based interventions designed by registered dietitian nutritionists specifically for chronically ill Americans. These medically tailored meals are proven to improve health outcomes, reduce hospitalizations and lower health care costs. Just as important, they can reduce patients' dependency on medications, making health care more effective and affordable. At the Boston-based nonprofit I lead, we have seen firsthand how medically tailored meals can transform lives. One of our clients, for example, reduced his daily medications from 14 to just four after enrolling in our program. This is what we mean when we say 'food is medicine' — food, either alone or in conjunction with pharmaceuticals, can help patients become and stay healthier. These meals are not only about nourishment. They are about addressing the root causes of chronic diseases while offering real cost savings. Medically tailored meals prioritize nutrition, treating the underlying causes of disease, not just symptoms. They reduce dependence on medication, leading to fewer prescriptions and better health outcomes. These meals prioritize fresh ingredients over processed foods, with a commitment to quality local food. They lead to immediate cost savings, with reductions in hospitalizations and medical costs. And they support local businesses, strengthening local farms and fishing industries through prioritization of regional sourcing. Does it work? The evidence is clear. Studies published in JAMA and Health Affairs show that medically tailored meals reduce hospitalizations by 49 percent and emergency room visits by 70 percent. They have also been shown to lower total medical costs by a remarkable 16 percent. Another recent study published in Health Affairs estimates that a nationwide rollout of medically tailored meals could save $32 billion annually. In a time of policy uncertainty, one thing is clear: 'Food is medicine' is a bipartisan opportunity to transform health care. The Make America Healthy Again movement is dedicated to reducing the burden of chronic diseases, decreasing reliance on pharmaceuticals and integrating nutrition into health care. The Senate MAHA Caucus is already focused on improving access to high-quality, nutrient-dense foods and addressing the root causes of disease. Congress should act now to expand medically tailored nutrition for veterans, older Americans and people with disabilities — groups who stand to benefit the most. Let us seize this moment and make medically tailored nutrition a central part of making America healthy again. David B. Waters is the CEO of Community Servings, a Boston-based nonprofit provider of medically tailored meals and nutrition services, and founder of the AMPL Institute. Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
CNN
a day ago
- CNN
Walking more may lower your risk for chronic low back pain by 23%, study suggests
Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts. Getting your steps in is good for your health, but it may also help keep you from being affected by disability later, new research has found. Walking 100 minutes a day was associated with a 23% reduced risk of chronic low back pain, according to a study published Friday in the journal JAMA Network Open. '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,' said lead study author Rayane Haddadj, a doctoral candidate in the department of public health and nursing at the Norwegian University of Science and Technology, in an email. An estimated 600 million people worldwide experience low back pain, which is considered the leading cause of disability, said physiotherapist Dr. Natasha Pocovi, a postdoctoral research fellow in health sciences at Macquarie University in Sydney. She was not involved in the research. By 2050, the number of people with chronic low back pain is expected to grow to 843 million, according to the World Health Organization. And yet prevention of low back pain is often overlooked in research and clinical practice, Pocovi added. The results from this latest study show there is the possibility of using physical activity as prevention. Pocovi said the research also 'suggests that we don't need to complicate our exercise routines to protect ourselves against chronic low back pain.' To investigate the connection between walking and back pain prevention, the research team analyzed data from more than 11,000 participants age 20 and older from the Trøndelag Health, or HUNT, Study in Norway. Between 2017 and 2019, HUNT researchers asked study participants to wear accelerometers for seven days to track their walking patterns. The HUNT team then followed up from 2021 and 2023 and asked if participants experienced back pain, according to the new study. People were divided into four groups: those who walked less than 78 minutes in a day, 78 to 100 minutes, 101 to 124 minutes, and more than 125 minutes. The findings showed that as the amount of daily walking increased, the risk of chronic low back pain decreased, and preliminary evidence revealed moderate or brisk walking was more protective than a slow pace, Pocovi said. There are reasons to have confidence in the study results, including the large sample size and the use of accelerometers instead of people reporting their own levels of physical activity, she added. However, the walking data was only captured over one week, which might not be reflective of people's patterns over a month or year, Pocovi said. The study is also observational, which means that while it can show associations, researchers can't say for sure that the walking caused reduced risk of low back pain. Not only is low back pain a leading cause of disability –– it's also expensive. On average, people spend more than $30,000 on back pain-related costs over the five years after first diagnosis, according to an April 2024 study. Easy, inexpensive changes that prevent chronic low back pain can make a big difference, Haddadj said. The study wasn't able to address if walking 100 minutes straight had more, less or the same impact as accumulating that same amount of time in short bursts, Pocovi said. But in most cases, unless there is an underlying medical condition, any amount of walking is better than none, Pocovi said. 'Start with short walking sessions, either by planning specific walks or finding small ways to integrate a brief stroll into your daily routine,' she said. She likes to take stairs instead of the elevator or walk to a coffee shop a little farther from her home, Pocovi said. 'The key is to gradually increase your walking in a sustainable and enjoyable way,' she said in an email. 'Additionally, it can be helpful to have a friend, partner, or colleague join you for walks to keep yourself motivated and accountable.' You can add walking as a way to spend time with friends in addition to dinner and drinks, CNN fitness contributor Dana Santas, a certified strength and conditioning specialist and mind-body coach in professional sports, said in a previous article. And if you want to move past getting a couple of extra steps and get more physical activity, you can still start small and build your way up, Santas said. Some workouts can even be completed from the comfort of your couch while watching an episode of your favorite TV show, she added.
