A new Norwegian study has shown that regular daily walking can reduce the risk of chronic lower back pain, but the duration of the walk is more important than the speed.
The research team found that walking longer each day was associated with a significantly lower risk of developing this common and painful condition.
The study emphasized that "daily walking frequency is more important than average walking intensity in reducing the risk of chronic lower back pain."
The study relied on data from more than 11,000 people over the age of 20. None of the participants had chronic lower back pain at the start of the study. Their health status was assessed between 2017 and 2019, and they were followed up again between 2021 and 2023, with them wearing motion tracking devices to measure their daily activity.
The results showed that walking for more than 100 minutes per day (equivalent to one hour and forty minutes) reduced the risk of chronic lower back pain by 23%, compared to those who walked less than 78 minutes per day. Walking for more than 125 minutes per day was associated with a 24% lower risk.
After about four years of follow-up, 1,659 participants reported chronic lower back pain. Researchers found that those who walked for longer periods each day were more likely to engage in physical activity (overall) on a regular basis.
The study noted that the benefits were sustained at 100 minutes of daily walking, indicating that these findings could contribute to formulating effective health policies to address this chronic condition.
These results reinforce the findings of previous studies, including one conducted last year that showed that patients who walked for 30 minutes daily, five times a week, were able to avoid relapses for more than twice the period of time as those who did not walk. An Australian study also showed that about 70% of patients experienced a recurrence of back pain within a year of recovery.
Healthline notes that walking strengthens the muscles that support the spine, improves blood circulation, and stimulates joint movement, which explains its effectiveness in preventing back pain.
The study was published in the journal JAMA Network Open.
