Preventing low back pain and keeping it away is simpler than you might think. An activity, as simple as walking, can help prevent back pain episodes, says a 2025 study published in the journal JAMA Network Open.
Low back pain (LBP) is common in Nepal, affecting nearly 25% of Nepalese adults. Globally, low back pain is estimated to affect over 800 million individuals by 2050. (1)
In this blog, we discuss how walking helps your back, what the study found out, and how you can start your walking habit today.
A Quick Overview of Low Back Pain
Low back pain is pain that occurs in the region below your ribs and above your hips. It can be short-term (lasting a few days or weeks) or long-term (lasting more than 3 months).
Some common causes of low back pain include:
- Poor posture
- Sitting too long
- Muscle weakness
- Injuries
- Stress
Even with successful treatment, back pain can return. For many people, once the pain goes away, it often comes back.
What Did the Study Find?
Norwegian researchers analyzed data from over 11,000 individuals aged 20 years or more over several years. Participants were asked to wear an accelerometer on their thigh and lower back for a week.
Using the records on the accelerometer, the researchers determined how many minutes the participants walked in a day and at what pace.
Any participant with back pain lasting over 12 weeks was considered to have chronic low back pain.
At the end of the study, researchers found that: (2)
- Participants who walked between 78 and 100 minutes/day had a 13% lower risk of developing chronic back pain than those who walked fewer than 78 minutes/day.
- Participants who walked more than 100 minutes/day had a 23% lower risk than those who walked fewer than 78 minutes/day.
Benefits were also observed in those who walked faster, but they were less pronounced. According to the researchers, the total minutes you walk daily is more critical than how fast you walk when it comes to reducing the risk of low back pain.
Also Read: What Is the Most Effective Treatment for Low Back Pain?
Tips to Start Walking Today
Walking for more than 78 minutes daily can be an uphill task for many, especially for those who have just started the daily walking habit.
So, it’s best and safe to start walking for about 30 minutes for 5 or more days a week. If 30 minutes feels like too much, start with 10 minutes and gradually increase the duration each week.
You can add daily steps by:
- Walking during lunch breaks
- Walking to the shops instead of driving
- Taking short walks after dinner
- Using stairs instead of lifts
Use a pedometer or a smartphone app to track your steps.
Key Takeaways
- Walking is a simple activity that requires no specialized equipment, just a pair of comfortable shoes.
- Walking for over 78 minutes/day is shown to reduce the risk of low back pain.
References:
- World Health Organization: WHO and World Health Organization: WHO, Low Back Pain. 19 June 2023, www.who.int/news-room/fact-sheets/detail/low-back-pain.
- Haddadj R, Nordstoga AL, Nilsen TIL, et al. Volume and Intensity of Walking and Risk of Chronic Low Back Pain. JAMA Netw Open. 2025;8(6):e2515592. doi:10.1001/jamanetworkopen.2025.15592
