Walking 100 Minutes a Day May Lower Risk of Chronic Back Pain

Intro by HealthBridge360.net
At HealthBridge360.net, our mission is to connect people with science-backed ways to live healthier lives. A new study caught our attention because it highlights something incredibly simple yet powerful: walking. Could walking just 100 minutes a day really reduce your risk of chronic back pain? Let’s explore what the experts found.

Written by Corrie Pelc — Fact checked by Jill Seladi-Schulman, Ph.D.
(Reworked for clarity by HealthBridge360.net)

Share on Pinterest. Scientists have found a link between walking intensity, duration, and lower back pain. Image credit: Alina Rudya/Bell Collective/Getty Images

Why Walking Matters for Chronic Low Back Pain

Low back pain affects millions worldwide, and for many, it becomes chronic — lasting three months or longer and often interfering with daily life.

Some risk factors for back pain, such as age, genetics, or conditions like arthritis and spinal stenosis, cannot be changed. However, other factors are modifiable, including:

• Obesity

• Poor posture and lifting techniques

• Smoking

• High stress

• Sedentary lifestyle

This is where walking may come in as a simple, cost-free solution.

“Low back pain is the leading cause of disability worldwide and accounts for the highest healthcare spending in the U.S. Identifying modifiable risk factors that can be targeted and easily implemented through public health policy and interventions is therefore of great importance.”

— Rayane Haddadj, MS, PhD candidate, Norwegian University of Science and Technology

The Study: How Walking Reduces Back Pain Risk

A new study published in JAMA Network Open analyzed data from over 11,000 adults (average age ~55) in the Trøndelag Health (HUNT) Study in Norway.

At the start, none had chronic low back pain. Researchers tracked:

• Daily walking time (minutes walked per day)

• Walking intensity (speed, measured by MET/minute)

Key Findings

• Participants who walked over 100 minutes per day had a 23% lower risk of developing chronic low back pain compared to those who walked less than 78 minutes.

• The effect was dose-dependent: the more you walked (up to ~100 minutes), the lower the risk. Beyond that, benefits plateaued.

• Walking intensity also played a role, though less than total walking time.

“Our study shows that higher daily walking volume lowers the risk of developing chronic low back pain. Even small increases in daily walking were associated with a decreased risk.”

— Rayane Haddadj, MS

Why Every Step Counts

The findings add to growing evidence that physical activity is essential for long-term health.

“Walking is a simple, low-cost, and accessible activity that can be promoted widely to reduce the burden of low back pain,” Haddadj noted. “Future studies may look into timing and context of walking to further understand its role in back pain prevention.”

But Does Walking Prevent Back Pain?

Not all experts agree that walking alone can prevent chronic back issues.

Dr. Neel Anand, a board-certified orthopedic spine surgeon and director at the Cedars-Sinai Spine Center, explained:

“Walking does not prevent back pain. Walking helps you get better because activity will help back pain always. If you have chronic back pain, activity and walking actually makes it feel better than remaining stationary.”

While walking may reduce risk, back pain is a degenerative condition influenced by multiple factors. Still, compared to a sedentary lifestyle, walking regularly remains one of the most accessible ways to support spinal health.