If you’re dealing with nagging back pain, or hoping to avoid it, one of the best things you can do might be the simplest: walk more.
A new study published in JAMA Network Open found that people who walked longer each day were less likely to develop chronic low back pain over time. The findings add to a growing body of research showing that consistent movement is key to keeping your spine healthy and pain-free.
What the Research Found
Researchers followed over 11,000 adults in Norway who didn’t have chronic back pain at the start of the study. Each participant wore an activity tracker to measure how much they walked and how intensely.
About four years later, researchers checked back in to see who had developed chronic low back pain — and a clear trend appeared:
- People who walked around 100 minutes per day had about a 23% lower risk of developing chronic back pain compared to those walking less than 78 minutes daily.
- Walking at a brisk pace helped too, but total walking time mattered more than intensity.
So, it’s not about going faster, it’s about moving more often.
Why Walking Helps Your Back
Walking keeps your spine gently moving, encourages better posture, and strengthens the muscles that support your lower back and hips. It also improves blood flow, reduces stiffness, and releases endorphins that can naturally lower pain levels.
Plus, regular walking helps maintain a healthy body weight, decreases inflammation, and boosts overall mood, all of which contribute to a healthier spine.
How to Get Started
You don’t need fancy equipment or long workouts, just a plan to stay consistent.
Here are a few ways to fit more walking into your day:
- Start with 10–15 minutes after breakfast or lunch.
- Take short breaks from sitting every hour.
- Gradually build up to about 100 minutes per day (roughly 7,000–8,000 steps).
- Mix in core and hip strengthening exercises to support your walking routine.
The key is consistency, small, regular bouts of movement are far better than occasional long walks.
A Note of Realism
This study was observational, meaning it showed a strong link but can’t prove that walking causes less back pain. Still, the evidence supports what most physiotherapists see every day: staying active helps protect your back.
The Bottom Line
Walking is one of the simplest, most effective ways to keep your back strong, flexible, and resilient. It’s free, low-impact, and accessible for nearly everyone — and it may be the best preventive “medicine” your spine could ask for.
If you’re currently managing back pain or unsure how much activity is safe for you, our physiotherapy team can help design a personalized walking and strengthening program to get you moving comfortably again.
Reference
Stensvold D, Steene-Johannessen J, Mikalsen E, et al. Volume and Intensity of Walking and Risk of Chronic Low Back Pain. JAMA Network Open. 2025;8(10):e2333313. doi:10.1001/jamanetworkopen.2025.33313
