Walking and Low Back Pain: New Insights
ATLANTA — Staying active by walking not only benefits your overall health but may also play a role in reducing the risk of disability associated with chronic low back pain, as suggested by recent research.
A study published in the journal JAMA Network Open indicated that walking for 100 minutes daily could lead to a 23% lower risk of experiencing chronic low back pain.
This finding is significant as walking is an easy, cost-effective form of exercise that could help alleviate the prevalence of low back pain, according to Rayane Haddadj, a doctoral candidate in public health and nursing at the Norwegian University of Science and Technology.
Dr. Natasha Pocovi, a physiotherapist and postdoctoral research fellow at Macquarie University in Sydney—who wasn’t part of the study—pointed out that around 600 million people globally suffer from low back pain, which is a major contributor to disability. Projections indicate that by 2050, this number may rise to 843 million, as reported by the World Health Organization.
Despite its widespread impact, preventive measures for low back pain are often neglected in both research and clinical settings, Pocovi noted.
The study’s findings open avenues for utilizing physical activity, like walking, as a preventive strategy. Pocovi remarked that the research implies we don’t need to overcomplicate our exercise regimens to shield ourselves from chronic low back pain.
Walking: The Connection to Pain Relief
The research team looked into the relationship between walking and the prevention of back pain, analyzing data from over 11,000 participants, aged 20 and older, gathered from the Trøndelag Health, or HUNT, Study in Norway.
Participants wore accelerometers over a week between 2017 and 2019 to monitor their walking habits. The researchers then followed up from 2021 to 2023 to gather information on any back pain experienced.
Participants were categorized into four groups based on the time spent walking each day: under 78 minutes, 78-100 minutes, 101-124 minutes, and over 125 minutes.
The results indicated that increased daily walking correlated with a decreased risk of chronic low back pain. Preliminary evidence suggested that walking at a moderate or brisk pace was more beneficial than a slower pace, Pocovi explained.
While the study offers valuable insights, including a substantial sample size and the use of accelerometers for more accurate data collection, Pocovi also pointed out that walking data was captured over just one week. This limited timeframe might not accurately represent long-term walking patterns.
Additionally, being observational, the study can only establish associations rather than definitively proving that walking is the cause of reduced back pain risk.
Incorporating More Walking into Daily Life
Chronic low back pain isn’t only a significant disability but also comes with a hefty cost. Research shows that individuals spend an average of over $30,000 on expenses related to back pain within five years following their initial diagnosis, according to a study from April 2024.
Haddadj emphasized that implementing simple and cost-effective changes can lead to significant improvements in preventing chronic low back pain.
The study didn’t specify whether walking 100 minutes straight had different effects compared to breaking it up into shorter sessions, Pocovi noted. But she emphasized that, barring any underlying medical issues, any amount of walking is beneficial.
Pocovi suggested starting with brief walking intervals, whether by planning dedicated walks or finding small opportunities to fit in strolls throughout the day. For instance, she prefers taking the stairs instead of the elevator or walking a bit farther to a coffee shop.
“The key is to gradually increase your walking duration in a way that feels sustainable and enjoyable,” she advised in an email. It’s also helpful to have a friend or colleague join you to keep motivation high.
