Simple Routine Habit May Reduce the Risk of Chronic Lower Back Pain: Study Shows - Video

A new study published in JAMA Network Open suggests that walking more each day-particularly up to about 125 minutes-can significantly reduce the risk of developing chronic lower back pain. The research, drawn from data in Norway’s large-scale Trøndelag Health (HUNT) Study, offers fresh insight into how both the duration and intensity of walking impact back health, especially in older adults.

Lower back pain remains one of the leading causes of disability worldwide and contributes to high health care costs. While staying active is often recommended to manage back pain, there has been little clarity on whether walking specifically helps. To explore this, researchers analyzed data from more than 31,000 individuals who participated in the HUNT4 study between 2017 and 2023. Participants wore two accelerometers—one on the thigh and one on the lower back—for a week to track their physical activity in five-second intervals. Walking was classified into slow, moderate, and brisk speeds based on energy expenditure.

Participants were also asked whether they had experienced pain or stiffness in muscles or joints lasting at least three months in the past year. Those reporting pain in the lower back were categorized as having chronic lower back pain.

The study found that people who walked more each day had a lower risk of developing chronic lower back pain. “Those who walked for at least 78 minutes daily saw a reduced risk, with the greatest benefit observed in those walking 125 minutes or more per day.” Walking more than 100 minutes daily reduced the risk by 23% compared to those walking less than 78 minutes. This effect was most consistent in adults aged 65 and older.

Although the study was observational and relied on self-reported pain history, the findings point to walking as a practical, low-impact activity to support back health. Walking not only helps manage lower back discomfort but also offers broader health benefits, including better cardiovascular fitness and lower stress. Even modest increases in daily walking can make a meaningful difference over time.

Reference: 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