Walking can relieve your lower back pain, study reveals. But there is a catch

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.
The golden threshold: 100+ minutes a day
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.
iStock
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
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.
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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.
When walking isn't enough: Know the red flags
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.
Are treatments failing us?
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.
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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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