Daily Walks Could Be the Secret to a Healthier Back

Most of us know that being active is good for our health, but a new large-scale study has revealed something refreshingly simple: walking every day might be one of the best ways to prevent chronic lower back pain. And here’s the best part—it’s not about how fast or intense your walk is, but how much total time you spend on your feet.

The Power of Walking

Researchers from the Norwegian University of Science and Technology tracked over 11,000 people to understand how walking affects long-term back health. They used special sensors worn on the thigh and back to get accurate measurements of daily movement. The findings were striking—people who walked more had a significantly lower risk of developing persistent back problems.

For example, those who walked more than 100 minutes per day had a 23% lower risk of chronic back pain compared to those who walked around 78 minutes or less. That’s not a marathon; that’s simply adding a little more walking into your everyday routine.

The researchers emphasize that time matters more than intensity. Whether it’s a brisk walk to catch the bus or a relaxed evening stroll, it all counts. The takeaway? Walking longer is more beneficial than walking faster.

Why This Matters

Back pain is one of the most common health problems worldwide. In Norway, for example, between 60–80% of people will experience it at some point, and one in five people are struggling with it at any given time. Beyond the personal discomfort, it’s also a huge cost for healthcare systems, as musculoskeletal disorders make up one of the biggest medical expenses.

If something as simple as walking could prevent even a fraction of these cases, the impact could be enormous—both for individuals and for society. Less pain, fewer doctor visits, and a more active life for millions of people.

Gentle Strolls Are Enough

One of the most encouraging parts of this research is that even leisurely walking makes a difference. You don’t need to push yourself to powerwalk or jog to reap the benefits. Just moving consistently and making walking a part of your daily routine is enough to protect your back over time.

And since walking is free, accessible, and easy to fit into everyday life, it might be one of the most practical health prescriptions out there.

A Fresh Perspective on Prevention

Until now, most guidelines for managing back pain have focused on staying active in general but didn’t single out walking as a preventive strategy. This study changes that conversation. It confirms that simply putting one foot in front of the other—day after day—may be one of the most effective, low-effort ways to prevent chronic lower back issues.

Think about it: no expensive gym memberships, no complex workout routines, no special equipment. Just you, your shoes, and a little extra time carved out of your day.

The Simple Solution Hiding in Plain Sight

The message from the research team is clear—back pain is complicated, but the solution doesn’t have to be. By choosing to walk more, we can all lower our risk of chronic back problems and improve our overall well-being.

So next time you’re debating whether to take the elevator or the stairs, hop on the bus or walk a few stops—remember that these small choices add up. The path to a healthier back may really be as simple as going for a walk.

Source: “Volume and Intensity of Walking and Risk of Chronic Low Back Pain” by Rayane Haddadj, Anne Lovise Nordstoga, Tom Ivar Lund Nilsen, Eivind Schjelderup Skarpsno, Atle Kongsvold, Mats Flaaten, Jasper Schipperijn, Kerstin Bach and Paul Jarle Mork, 13 June 2025, JAMA Network Open.