ATLANTA — Engaging in regular walking not only contributes to your overall health but may also play a significant role in reducing the risk of chronic low back pain, according to new research. A study published in the journal JAMA Network Open indicates that walking for just 100 minutes a day is linked to a 23% decrease in the likelihood of experiencing chronic low back pain. This finding is particularly noteworthy as walking is a straightforward, low-cost, and widely accessible activity that can be promoted on a large scale to alleviate the burden of low back pain, stated lead researcher Rayane Haddadj, a doctoral candidate from the Norwegian University of Science and Technology.
Approximately 600 million people around the globe suffer from low back pain, making it the leading cause of disability, according to Dr. Natasha Pocovi, a physiotherapist and postdoctoral research fellow at Macquarie University in Sydney. She was not involved in the study but emphasizes the urgency of addressing this widespread issue. Projections from the World Health Organization suggest that by 2050, the number of individuals affected by chronic low back pain could rise to an alarming 843 million. Despite its prevalence, prevention strategies for low back pain are often neglected in both research and clinical practice, Pocovi added.
The recent study explored the relationship between walking and the prevention of low back pain by examining data from over 11,000 participants aged 20 and older, sourced from the Trøndelag Health Study (HUNT) in Norway. Researchers tracked participants' walking habits using accelerometers over a seven-day period from 2017 to 2019. Follow-up assessments conducted between 2021 and 2023 determined whether the participants experienced back pain. They were categorized into four groups based on their daily walking duration: those walking less than 78 minutes, 78 to 100 minutes, 101 to 124 minutes, and over 125 minutes.
The results revealed that an increase in daily walking was associated with a decrease in the risk of chronic low back pain. Notably, preliminary findings suggest that moderate to brisk walking offers more protective benefits than walking at a slower pace, Pocovi noted. The study's robust sample size and the employment of accelerometers, which provide accurate data on physical activity, lend credibility to its conclusions. However, Pocovi cautioned that the walking data was collected over just one week, potentially limiting its representativeness of long-term walking patterns.
Chronic low back pain not only leads to significant disability but also incurs substantial financial costs. On average, individuals spend over $30,000 on treatment and related expenses within the first five years following a low back pain diagnosis, as highlighted in an April 2024 study. Haddadj pointed out that implementing simple, cost-effective changes, such as increasing daily walking, can dramatically reduce the risk of chronic low back pain.
While the study did not determine whether walking for 100 continuous minutes is more beneficial than accumulating that time in shorter sessions, Pocovi emphasized that, in general, any amount of walking is better than none, especially if there are no underlying medical issues. She advises starting with brief walking sessions, whether through planned walks or integrating short strolls into your daily routine. For instance, she suggests taking the stairs instead of the elevator or choosing a coffee shop that is slightly further away.
The key is to gradually increase your walking time in a manner that is both sustainable and enjoyable. Pocovi recommends enlisting a friend, partner, or colleague to join you on your walks, as this can enhance motivation and accountability.
