New Study Reveals Optimal Walking Duration to Prevent Chronic Back Pain
A groundbreaking study published in Jama Network Open has uncovered the exact amount of daily walking required to prevent chronic back pain. According to the research, individuals who walked for more than 78 minutes a day significantly lowered their risk of developing persistent lower back pain.
The study involved over 11,000 participants aged 20 or older from Norway. Researchers monitored their daily walking activity using accelerometers attached to the right thigh and lower back. This allowed them to track both the duration and pace of walking over several years. Chronic back pain was defined as low back pain lasting more than three months.
Key Findings on Walking and Back Pain
The results showed that participants who walked between 78 and 100 minutes per day had a 13 percent lower risk of developing chronic back pain compared to those who walked less. Those who walked more than 100 minutes a day experienced an even greater reduction in risk—23 percent lower than those who walked less than 78 minutes daily.
“Walks lasting more than 100 minutes per day were associated with a 23 percent lower risk of chronic low back pain compared to walking less than 78 minutes per day,” the study noted.
Interestingly, while higher-intensity walking also provided some benefits, the researchers emphasized that the total volume of walking was more important than the intensity. “Our findings suggest that daily walking volume is more important than mean walking intensity in reducing the risk of chronic lower back pain,” the report stated.
Implications for Public Health
The study’s findings have significant implications for public health strategies. Encouraging regular walking could be an effective way to address the rising prevalence of chronic back issues. “These findings suggest that policies and public health strategies promoting walking could help reduce the occurrence of chronic low back pain,” the researchers said.
Chronic back pain has become increasingly common, especially among individuals with sedentary lifestyles. Office workers, for example, often spend long hours sitting at desks or in front of screens, which can contribute to musculoskeletal problems. One such condition, gluteus medius tendinosis—or “dead butt syndrome”—is caused by weakened or inactive gluteus medius muscles. Prolonged sitting, driving, or screen time can lead to this condition, which may result in strain on the lower back and knees as other muscles compensate.
Global Trends in Back Pain
Back pain is not just a local issue; it is a global concern. A 2022 study found that low back pain was more prevalent in the Indian population than in other global and ethnic groups. The study reported higher incidence rates among women, rural communities, and elementary workers.
This growing trend underscores the need for proactive measures to combat back pain. Simple interventions, such as increasing daily physical activity, could make a significant difference in preventing long-term discomfort.
Recommendations for Daily Walking
Based on the study, experts recommend incorporating at least 78 minutes of walking into daily routines. For even greater benefits, aiming for over 100 minutes of walking per day could provide substantial protection against chronic back pain.
In addition to walking, maintaining good posture, taking regular breaks from sitting, and engaging in strength-training exercises can also help reduce the risk of back-related issues. These combined efforts can contribute to better overall musculoskeletal health and a more active lifestyle.
As more people adopt sedentary habits, the importance of physical activity cannot be overstated. By making small changes, such as walking more, individuals can take control of their health and reduce the likelihood of experiencing chronic back pain in the future.
