At a Glance
- People walking >100 min daily cut lower back pain risk by 23%
- 78-100 min: 13% lower risk; 101-124 min: 23% lower risk; ≥125 min: 24% lower risk
- 60-80% of Norwegians experience back pain in their lifetime
- Why it matters: Simple daily walking can prevent chronic lower back pain and reduce healthcare costs.
A new four-year Norwegian study shows that the amount of time spent walking each day is a powerful guard against chronic lower back pain. Participants who walked more than 100 minutes a day were 23 % less likely to develop pain lasting three months or more. The findings suggest that even modest increases in daily walking could ease a common health burden.
Study Design and Findings
The research followed 11,194 adults, average age 55, from the Norwegian Trøndelag Health Study. Participants wore thigh and hip accelerometers for one week to record walking time and speed, and were checked yearly for back pain lasting at least three months.
- 78-100 min/day → 13 % lower risk
- 101-124 min/day → 23 % lower risk
- ≥125 min/day → 24 % lower risk
Implications and Recommendations
Walking time mattered more than walking speed, and brisk walking had only a modest effect. The researchers emphasize that no special equipment or expensive training is needed; simply adding walking to daily life can help prevent back pain.
Rayane Haddadj stated:
> “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.”
NTNU Professor Paul Jarle-Mörck said:
> “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.”
| Walking Time (min/day) | Risk Reduction |
|---|---|
| 78-100 | 13 % |
| 101-124 | 23 % |
| ≥125 | 24 % |
Back pain affects 60-80 % of Norwegians during their lifetime, and it is one of the most expensive health problems in the country. The study underscores the potential economic benefit of encouraging more walking.
Key Takeaways
- Walking >100 min daily cuts chronic back pain risk by 23 %
- The effect is driven by total time, not speed
- Simple, low-cost walking could lower healthcare costs nationwide
The research offers a straightforward, evidence-based strategy for a widespread health issue-just lace up and walk more. Small daily steps could mean a healthier back and a lighter burden on Norway’s health system.
