Chronic back pain is a serious health issue affecting hundreds of millions of people worldwide. It is not uncommon for back pain to significantly impair quality of life, forcing people to take time off work or undergo long-term treatment. Furthermore, the cumulative medical costs can place a financial strain on people’s lives.

Against this backdrop, research that provides scientific support for measures to prevent back pain have been eagerly awaited. While it is widely known that exercise is good for overall health, specific evidence regarding the prevention of lower back pain is limited. In particular, it has long been unclear how effective simple daily actions can be.

A recent large-scale study conducted by Norwegian researchers clearly shows the numerical impact of differences in walking habits on lower back pain risk: “People who walk more than 100 minutes every day have a 23 percent lower risk of lower back problems than those who walk 78 minutes or less,” explains Rayane Haddadj, a doctoral researcher at the Norwegian University of Science and Technology (NTNU) specializing in public health.

Walking Time With the Greatest Effect

Hadaj and his team conducted a large-scale, four-year follow-up study of 11,194 adults (average age 55) who participated in the Norwegian Trøndelag Health Study (a cohort study of residents of Trøndelag) and who were free of chronic lower back pain at the start of the study.

The study involved participants wearing accelerometers on their thighs and hips to collect data on walking time and speed over a one-week period, and then annually assessing whether they had experienced back pain lasting three months or more in the past year.

The results showed that walking time is more important than walking speed in preventing back pain. While brisk walking also has some effect, it is the total amount of time walked per day that has the greatest impact on preventive effects. Those who walked 78 to 100 minutes per day had a 13 percent lower risk of back pain; those who walked 101 to 124 minutes a day had a 23 percent lower risk; and those who walked 125 minutes or more had a 24 percent lower risk.

These findings demonstrate that anyone can easily take measures to prevent back pain. No special equipment or expensive training is required; simply increasing the amount of time you walk in your daily life can potentially prevent it. Anyone can easily take up the challenge, even elderly people and those who don’t normally exercise, as long as they put in the time.

If back pain can be reliably prevented, not only will quality of life be improved, but it will also directly lead to a reduction in health care costs for society as a whole. According to the research team, back pain is one of the most common health problems in Norway, with 60 to 80 percent of people experiencing it during their lifetime. In fact, they say, back and neck pain have the highest medical costs and represent an enormous burden to the health care system.

“Our findings show the importance of finding time to be physically active in order to prevent not only chronic back pain but many other illnesses as well, which will translate into huge savings for society in the long run,” says NTNU professor Paul Jarle-Mörck.

Preventing Back Pain With Small Measures in Daily Life

The causes of chronic lower back pain are complex. It is thought to develop from a combination of various factors, including aging, poor posture, muscle weakness, and psychological stress. Conventional treatments have focused on medication and physical therapy, making it difficult to reliably prevent recurrence. The effectiveness of walking, a simple and low-cost method, has now been demonstrated, which may spark a major change in treatment.

The benefits of walking are not limited to lower back pain. Walking has a wide range of positive effects, which include improving cardiopulmonary function, maintaining bone density, weight management, and improving mental health. This research supports the comprehensive health benefits of walking, not limited to the single symptom of lower back pain.

Small everyday changes, such as walking more when commuting or shopping, or taking the stairs instead of the elevator, can help prevent back pain. Even for those who already suffer from back pain, these can be effective ways to reduce the risk of recurrence.

Wear shoes, go outside, and walk. This may be the first step toward a future free of back pain.