A simple habit may protect you from chronic back pain

A large study has investigated the relationship between walking and the risk of developing chronic lower back problems. 

The findings could save the healthcare system large sums, while also alleviating many people’s back pain, if we just follow the simple advice provided.

The results are clear: People who walk a lot experience less back pain than people who do not walk much. Volume matters most, not the intensity. It's better to walk a lot than to walk fast.

“People who walk more than 100 minutes every day have a 23 per cent lower risk of lower back problems than those who walk 78 minutes or less,” says Rayane Haddadj.

He is a PhD candidate at NTNU's Department of Public Health and Nursing, and is part of a research group that specifically studies musculoskeletal disorders.

Their results have already received a lot of attention.

Even leisurely strolls are beneficial

It probably comes as no surprise that physical activity is good for your back. But until now, we've actually not known whether the amount of low-intensity walking we do also helps.

“Intensity also plays a role in the risk of long-term back problems, but not as much as the daily amount of walking,” says Haddadj.

A total of 11,194 people participated in the study, which is part of the Trøndelag Health (HUNT) Study. 

What makes this study unique is that the amount and intensity of daily walking were measured using two sensors that participants wore on their thigh and back for up to a week.

It's well known that physical activity can prevent a wide range of illnesses and ailments. This study is important because it confirms that physical activity, and especially daily walking, can help prevent long-term lower back problems.

Back pain is a very common issue

“The findings highlight the importance of finding time to be physically active – to prevent both chronic back problems and a number of other diseases. Over time, this could lead to major savings for society,” says Paul Jarle Mork.

Back and neck problems costs Norwegian society several hundred million USD every year. Musculoskeletal disorders are likely the largest expense within the Norwegian healthcare system.

Back pain is one of the most common health problems in Norway. Depending on what you include, between 60 and 80 per cent of us will experience back problems at some point in our lives. At any given time, around one in five Norwegians has trouble with their backs.

The causes are many and complex, but the solution might be as simple as putting on your shoes and going for a walk – each and every day.

Reference: 

Haddadj et al. Volume and Intensity of Walking and Risk of Chronic Low Back Pain, JAMA Network Open, 2025. DOI: 10.1001/jamanetworkopen.2025.15592

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Read the Norwegian version of this article on forskning.no

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