Walk your way out of back pain: Study finds 100-minute weekly walks cut pain by 23%
chronic lower back pain
by almost a quarter.
Why is walking so good for your spine?
A Norwegian study discovered that walking 100 minutes per week can reduce the risk of chronic lower
back pain
by 23%. The low-impact movement improves spinal mobility, strengthens support muscles, and promotes good posture. Best of all, it's simple, drug-free, and easy to incorporate into your daily routine.
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People in their 20s, 30s, and 40s who are stiff, uncomfortable, and prone to periodic spasms are drawn to this "no pain pill" method.
According to the study, which looked at medical records from 11,000 adult participants, increasing the amount of time and intensity of exercise may help lower the risk of getting chronic
low back pain
. Because the gains leveled off at that point, the 100-minute limit was chosen, as per a report by The Indian Express.
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Due to the fact that we sit more often than we move, persons in their 20s, 30s, and 40s are reporting stiffness, pain, and recurrent spasms at alarming rates.
Poor spinal circulation, muscle loss, stiffness of the hip flexors, which are used to lift and bend your leg, compressed discs, and eventually discomfort are the results of this over time. Thus, everyday motions start to feel like enormous obstacles.
Does 100 minutes walk a week really cut pain?
As it softly moves the spine and nourishes and mobilizes the spinal tissues, walking is an essential activity for maintaining the health of the spine. It increases circulation and engages the hip, pelvic, gluteal, and core muscles, all of which are essential for spinal support.
Walking lengthens the spine, raises the chest, promotes a healthy rhythm, and strengthens these muscles without overtaxing them. Walking helps people lose weight, especially those with lower back discomfort, because it is low-impact and restores vertical integrity.
Walking causes the production of endorphins, which are naturally occurring chemicals that reduce pain.
How to walk for 100 minutes?
• Plan for 30-minute morning, 30-minute lunch, and 40-minute evening walks.
• Use walking during phone calls, stairs, parking, pet walks, or coffee breaks.
• Focus on momentum, not perfection.
Wear supportive shoes, take rest breaks, and choose flat, familiar routes to start with pain management small, even for five minutes.
FAQs
Does walking actually help with back pain?
Yes. Walking improves circulation, loosens stiff muscles, and gently strengthens the spine-supporting core and hips, all of which help to relieve low back pain.
Do I have to walk 100 minutes at once?
Not at all. Break it up into short walks of 10 to 30 minutes each throughout the day. Consistency is more important than duration.
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