Simply walking 100 minutes a day can reduce the risk of back pain, a study finds
Chronic low back pain can be the result of a strain in the muscles or tendons in the back, injuries or fractures, curvature of the spine or heavy indulgence in work or sports. According to a
published in The Lancet Rheumatology, it is the leading cause of disability globally.
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In the US, back pain is the leading cause of disability, estimating about 80% of people will experience the problem at least once in their lifetimes. According to a 2022
, 8.2% of American adults have chronic severe back pain.
An innovative study
Image credits: Getty Images
According to a new
published in the JAMA Network Open journal, walking 100 minutes a day can reduce the risk of chronic low back pain by 23%.
According to Rayane Haddadj, a doctoral candidate in the department of public health and nursing at the Norwegian University of Science and Technology and the lead study author, '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.'
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 to CNN Health.
It is predicted by the
that by 2050, 843 million people are projected to suffer from the problem. And yet prevention of low back pain is often overlooked in research and clinical practice, added Pocovi.
The shocking results
The study results state that there is a possibility of using physical activity as a form of prevention. The research also "suggests that we don't need to complicate our exercise routines to protect ourselves against chronic low back pain.'
The ideal solution
Image credits: Getty Images
To analyse the connection between walking and back pain prevention, the team of researchers analysed data from more than 11,000 participants between the ages of 20 and older from the Trøndelag Health, or HUNT, Study in Norway.
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Between 2017 and 2019, HUNT researchers asked participants to wear accelerometers for seven days to track their walking patterns. They then followed up from 2021 and 2023 and questioned if participants experienced back pain, as per a new study.
The people were divided into four groups according to the time they walked: less than 78 minutes a day, 78-100 minutes a day, 101-124 minutes and more than 125 minutes.
As the amount of daily walking increased, so did the risk of chronic low back pain, revealed the findings.
Additionally, moderate or brisk walking was more protective than a slow pace, said Pocovi.
'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.
'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.'
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