More walking means less back pain

Researchers from the Norwegian University of Science and Technology came to an impressive conclusion: people who walked for more than 100 minutes a day had a 23% lower risk of developing chronic lower back pain than those who moved less.

This is especially important because lower back pain is one of the main causes of disability in the world. It affects both the young and the elderly, and brings not only discomfort, but also huge treatment costs. Especially in the USA, where back treatment is on the list of the most expensive areas of medicine.

The new study, published in the journal JAMA Network Open, involved more than 11,000 people aged 20 and over. The participants wore special trackers that accurately measured how long they walked each day and at what intensity. And a few years later, scientists checked: which of them developed chronic back pain?

The results were unequivocal. Those who walked for 101 to 124 minutes a day were significantly less likely to experience constant pain. And if the walks lasted longer than 125 minutes, the risk was even slightly lower. The intensity of walking also mattered, but it was the total duration that had the most noticeable effect.

In fact, the longer you stay on your feet, the better your back feels. This is great news for those who don’t like gyms but want to take care of themselves.

Scientists emphasize that walking is the easiest and most affordable way to reduce the risk of chronic back pain. It is not necessary to accelerate — the main thing is not to stop. Outdoor walks can be made a part of your daily life: get off at a bus stop earlier, walk around the block in the evening, or simply replace the elevator with stairs.

If you were looking for an excuse to go outside and walk, here it is. Every step can be a contribution to a healthy, strong back without pain.