Walking can relieve your lower back pain, study reveals. But there is a catch
Walking can ease chronic lower back pain—but only if you hit the right time target. A Norwegian study tracking over 11,000 adults found those walking more than 100 minutes daily significantly lowered their risk. The research emphasizes consistency over speed, highlighting walking as a powerful, preventive tool in managing an increasingly common modern-day health concern.
A new study published in JAMA Network Open reveals that walking at least 100 minutes a day can reduce the risk of chronic lower back pain by up to 24%. Researchers found duration mattered more than intensity. (Image: iStock)
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The golden threshold: 100+ minutes a day
While walking may help prevent chronic back pain, experts warn it's no miracle cure — and certainly not a substitute for professional care when symptoms worsen. (Image :iStock)
Back pain: A silent epidemic
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When walking isn't enough: Know the red flags
Are treatments failing us?
If you've ever been sidelined by that nagging lower back pain, here's some hope that doesn't involve endless pills, pricey physiotherapy sessions, or complicated yoga routines. According to a groundbreaking study published in JAMA Network Open, the humble act of walking — yes, just walking — could significantly reduce your risk of developing chronic lower back pain. But there's a catch: it's not just about walking more, it's about walking enough.Researchers from the Norwegian University of Science and Technology tracked over 11,000 adults for four years using wearable tech to record their daily walking time and intensity. They discovered that those who walked between 101 and 124 minutes per day had a 23% lower risk of developing chronic lower back pain. Pushing that to 125 minutes or more brought the risk down by 24%.Surprisingly, how fast or how vigorously people walked mattered far less than simply how long they walked. In other words, it's not about breaking a sweat — it's about staying consistent and crossing that daily threshold.'These findings indicate that public health strategies promoting walking may help reduce the burden of chronic low back pain,' the study authors wrote, signalling a call for preventive action in daily routines rather than reactive treatments.Lower back pain is no minor inconvenience — it's one of the leading causes of disability worldwide. While it typically begins in older adults due to natural spinal wear and tear, it doesn't spare the young. Sedentary lifestyles, physically demanding jobs, poor posture, and improper lifting techniques contribute heavily, turning back pain into a widespread modern-day affliction.According to NHS guidelines, pain that persists for over three months qualifies as chronic and often disrupts everyday activities like bending, lifting, or even standing. Physiotherapist Sammy Margo previously told The Sun that most back pain arises from strain on muscles or ligaments, caused by factors as basic as poor posture or lack of movement.While walking may help prevent chronic back pain, experts warn it's no miracle cure — and certainly not a substitute for professional care when symptoms worsen. If your back pain is sharp, radiates to other parts of your body, or is accompanied by symptoms like chest pain, dizziness, or shortness of breath, it could indicate something more serious — even a heart attack. Immediate medical help should be sought.Back pain with sudden loss of bladder or bowel control, numbness in the genitals or buttocks, or persistent issues in men such as blood in urine and difficulty urinating could point to conditions like cauda equina syndrome or prostate cancer. In such cases, delay could be dangerous.This revelation about walking comes on the heels of another 2024 Australian study that found nine out of ten back pain treatments don't really work. That adds to the frustration of millions who try anti-inflammatory drugs, heat packs, and stretching, only to find little relief. The new research on walking thus feels like a back-to-basics revolution — literally.If you're looking for a natural, low-cost way to protect your spine, the solution may be as simple as lacing up your shoes and heading out for a brisk walk — for at least 100 minutes a day. While it won't cure every back issue, it's a proactive, science-backed step toward long-term relief. Just remember, it's not about the speed. It's about staying on your feet, moving steadily, and giving your back the support it needs — one step at a time.
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Time of India
an hour ago
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Time of India
5 hours ago
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Simply walking 100 minutes a day can reduce the risk of back pain, a study finds
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Economic Times
7 hours ago
- Economic Times
Walking can relieve your lower back pain, study reveals. But there is a catch
Walking can ease chronic lower back pain—but only if you hit the right time target. A Norwegian study tracking over 11,000 adults found those walking more than 100 minutes daily significantly lowered their risk. The research emphasizes consistency over speed, highlighting walking as a powerful, preventive tool in managing an increasingly common modern-day health concern. A new study published in JAMA Network Open reveals that walking at least 100 minutes a day can reduce the risk of chronic lower back pain by up to 24%. Researchers found duration mattered more than intensity. (Image: iStock) Tired of too many ads? Remove Ads The golden threshold: 100+ minutes a day While walking may help prevent chronic back pain, experts warn it's no miracle cure — and certainly not a substitute for professional care when symptoms worsen. (Image :iStock) Back pain: A silent epidemic Tired of too many ads? Remove Ads When walking isn't enough: Know the red flags Are treatments failing us? If you've ever been sidelined by that nagging lower back pain, here's some hope that doesn't involve endless pills, pricey physiotherapy sessions, or complicated yoga routines. According to a groundbreaking study published in JAMA Network Open, the humble act of walking — yes, just walking — could significantly reduce your risk of developing chronic lower back pain. But there's a catch: it's not just about walking more, it's about walking from the Norwegian University of Science and Technology tracked over 11,000 adults for four years using wearable tech to record their daily walking time and intensity. They discovered that those who walked between 101 and 124 minutes per day had a 23% lower risk of developing chronic lower back pain. Pushing that to 125 minutes or more brought the risk down by 24%.Surprisingly, how fast or how vigorously people walked mattered far less than simply how long they walked. In other words, it's not about breaking a sweat — it's about staying consistent and crossing that daily threshold.'These findings indicate that public health strategies promoting walking may help reduce the burden of chronic low back pain,' the study authors wrote, signalling a call for preventive action in daily routines rather than reactive back pain is no minor inconvenience — it's one of the leading causes of disability worldwide. While it typically begins in older adults due to natural spinal wear and tear, it doesn't spare the young. Sedentary lifestyles, physically demanding jobs, poor posture, and improper lifting techniques contribute heavily, turning back pain into a widespread modern-day to NHS guidelines, pain that persists for over three months qualifies as chronic and often disrupts everyday activities like bending, lifting, or even standing. Physiotherapist Sammy Margo previously told The Sun that most back pain arises from strain on muscles or ligaments, caused by factors as basic as poor posture or lack of walking may help prevent chronic back pain, experts warn it's no miracle cure — and certainly not a substitute for professional care when symptoms worsen. If your back pain is sharp, radiates to other parts of your body, or is accompanied by symptoms like chest pain, dizziness, or shortness of breath, it could indicate something more serious — even a heart attack. Immediate medical help should be pain with sudden loss of bladder or bowel control, numbness in the genitals or buttocks, or persistent issues in men such as blood in urine and difficulty urinating could point to conditions like cauda equina syndrome or prostate cancer. In such cases, delay could be revelation about walking comes on the heels of another 2024 Australian study that found nine out of ten back pain treatments don't really work. That adds to the frustration of millions who try anti-inflammatory drugs, heat packs, and stretching, only to find little relief. The new research on walking thus feels like a back-to-basics revolution — you're looking for a natural, low-cost way to protect your spine, the solution may be as simple as lacing up your shoes and heading out for a brisk walk — for at least 100 minutes a day. While it won't cure every back issue, it's a proactive, science-backed step toward long-term relief. Just remember, it's not about the speed. It's about staying on your feet, moving steadily, and giving your back the support it needs — one step at a time.
