Want to Prevent Back Pain? Walk for This Long Every Day: Study Suggests - Video

A new study published in JAMA Network Open has found that walking regularly especially in higher amounts can significantly reduce the risk of developing chronic lower back problems. Conducted by researchers at the Norwegian University of Science and Technology (NTNU), the study suggests that the volume of walking matters more than its intensity, offering a simple yet effective preventive measure against back pain.

The study was led by PhD candidate Rayane Haddadj and forms part of the extensive Trøndelag Health Study (The HUNT Study). “People who walk more than 100 minutes every day have a 23 per cent lower risk of lower back problems than those who walk 78 minutes or less,” said Haddadj. The findings have already attracted attention for their potential implications on public health and healthcare cost reduction.

The methodology employed in the study stands out for its accuracy and objectivity. A total of 11,194 participants wore two sensors—one on the thigh and one on the back—for up to a week. This allowed researchers to accurately track both the volume and intensity of their daily walking activity.

Interestingly, even low-intensity walking was found to be beneficial. “Intensity also plays a role in the risk of long-term back problems, but not as much as the daily amount of walking,” Haddadj noted.

With back and neck issues among the top contributors to healthcare costs and affecting a majority of the population at some point, this research provides a simple yet powerful recommendation: put on your shoes and start walking.

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