Daily Walks May Reduce Chronic Low Back Pain

Lower back pain is a not-so-gentle reminder that we’re human, not indestructible machines. It can rear its ugly head after you’ve lifted something heavy or spent hours in a chair that feels like it belongs in medieval times. Sometimes it’s a dull ache, other times it’s a sharp jab, and occasionally it’s that frustrating combo of both. Unfortunately, lower back pain is a common issue that affects people of all ages and is a leading cause of discomfort and disability worldwide. It is one of the primary causes of ongoing pain and contributes to significant health care costs, especially in the U.S. Not to mention, it is a very uncomfortable thing to experience.

To address lower back pain, staying physically active is often recommended, yet there’s no clear advice on whether specific activities, like walking, can help reduce annoying aches. Walking is one of the easiest ways people stay active, and it’s already known to reduce the risk of other health conditions.

While some studies show that exercise like strength training and stretching may help reduce the risk of lower back pain, research is still limited regarding the benefits of walking. This has led researchers to explore whether walking more each day—or walking at a faster pace—might lower the chances of developing chronic lower back pain, and the results were published in JAMA Network Open.

How Was This Study Conducted?

This study looked at information from a large health project in Norway called the Trøndelag Health (HUNT) Study. More than 56,000 individuals were evaluated, and subjects came in for health checks and answered questions about their lifestyle and health between 2017 and 2019 to obtain baseline information. Later, between 2021 and 2023, these participants were invited to a follow-up study focused on COVID-19, and about 60% of them took part. Certain individuals were removed from the study to ensure accurate results, such as those missing specific data or already having chronic lower back pain. 

In what was called the HUNT4 study, 31,295 participants wore two small motion-tracking devices called accelerometers for a week to measure their physical activity. One device was placed on the thigh, and the other on the lower back. These devices tracked different types of movements and postures in short 5-second intervals. Walking was categorized into three types based on speed: slow, moderate and brisk. Days with no recorded activity, like sitting or walking, were excluded. The study calculated how much time participants spent walking each day on average, as well as their walking intensity, which was based on how much energy different walking speeds required.

Chronic lower back pain was evaluated using a simple set of questions. Participants were asked if they had experienced pain or stiffness in their muscles or joints lasting at least three months in the past year. If they said yes, they were then asked to specify where they felt the pain or stiffness. Those who indicated that the pain was in their lower back were classified as having chronic lower back pain.

What Did This Study Find?

Results showed 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. Specifically, compared with walking less than 78 minutes per day, those who walked more than 100 minutes per day had a 23% reduced risk of chronic lower back pain. 

This effect was even stronger and more consistent in individuals aged 65 and older when compared to younger people. Additionally, walking at a faster pace or higher intensity led to similar benefits, showing that individuals with a brisk walking intensity also experienced a reduced risk of back pain. These findings did not differ based on gender or other factors like age when considering walking intensity.

For individuals walking less than the highest daily volume (under 125 minutes per day), the risk of chronic lower back pain decreased when their walking intensity was higher than 3.00 MET per minute. MET refers to the metabolic equivalent of task— However, for those walking the most (125 minutes or more daily), this relationship was less clear. Interestingly, the impact of walking intensity on chronic lower back pain risk appeared consistent across all levels of daily walking volume. 

The relationship between how much you walk each day and your risk of developing chronic lower back pain isn’t straightforward. Generally, walking more reduces your risk, with the biggest benefits seen when walking up to about 100 minutes per day. If you walk more than that, the risk continues to decrease but at a slower rate. Similarly, the intensity of walking matters to some extent. 

Walking at a moderate pace was linked to a lower risk of lower back pain, and walking faster didn’t necessarily add more benefits—in fact, it may slightly increase the risk. These findings suggest that both the amount and the intensity of daily walking play roles in reducing the risk of chronic lower back pain, but the benefits vary depending on how much and how fast you walk.

When interpreting the results of this study, it’s important to consider a few key limitations. Firstly, the researchers only measured daily walking and intensity over a short period, which may not capture changes over time. It’s also worth noting that this study is observational, so we can’t say for sure if certain walking habits cause lower back pain or are just associated with it. 

Additionally, there might still be some unaccounted influences the researchers couldn’t fully control for, but this analysis suggests these wouldn’t drastically affect the results. Lastly, participants were asked to recall their back pain over the past year, which might lead to some inaccuracies. 

How Does This Apply to Real Life?

If you’re someone who experiences occasional back discomfort or wants to reduce the risk of chronic lower back pain, walking might be one of the simplest and most practical solutions to incorporate into your routine. For many, walking is a low-impact and accessible activity that doesn’t require any special equipment or gym membership. Whether it’s a brisk walk around your neighborhood, a stroll through a local park or running errands on foot, making walking a daily habit could contribute to better back health over time.

The great thing about the findings from this study is how achievable these goals are for everyday people. Even walking for around 100 minutes a day may make a noticeable difference, and you don’t have to do it all at once; breaking it into smaller walks throughout the day works just as well. Additionally, picking up the pace occasionally or including some brisk walking may enhance the benefits. Walking not only helps with back health but also supports overall well-being, from improving cardiovascular fitness to reducing stress. Small changes like opting to take the stairs, parking farther away or taking walking breaks during your day may help make a big difference in the long term.

The Bottom Line

This recent study published in JAMA Network Open offers insights into the potential benefits of walking for reducing the risk of chronic lower back pain . By analyzing data from over 31,000 participants, researchers found that walking more each day (particularly up to 125 minutes) is linked to a lower risk of developing chronic lower back pain. Walking intensity also plays a role, with moderate to brisk walking showing added benefits for those not already walking the most. These findings are especially promising for older adults, as they seemed to experience the most consistent reductions in risk. 

Ultimately, the takeaway is clear: regular walking, whether done in small increments or longer bouts, is an accessible and effective way to support back health. This aligns with walking’s broader benefits for overall physical and mental well-being, making it an ideal activity for people of all ages and fitness levels. Although intensity and duration both matter, even modest increases in daily walking habits can make a difference.