Quick Facts

• Walking 101-124 minutes daily reduced chronic back pain risk by 23% in Norwegian study of 11,194 adults
• Benefits leveled off after 125 minutes, with walking volume mattering more than intensity
• Low back pain affects 600 million people worldwide and costs over $100 billion annually in the U.S.

Walking just over 100 minutes each day can slash your risk of developing chronic back pain by nearly a quarter, according to new research published in JAMA Network Open.

The Norwegian study tracked 11,194 adults aged 20 and older who wore accelerometer devices to measure their daily walking patterns. Researchers followed up after four years to identify participants who developed chronic low back pain, defined as pain lasting at least three months in the past year.

Results showed a clear dose-response relationship. Compared to those walking fewer than 78 minutes daily, participants walking 78-100 minutes per day reduced their chronic back pain risk by 13%. Those walking 101-124 minutes daily lowered their risk by 23%, while walking 125 minutes or more provided a 24% reduction.

“The more people walked, the lower their risk,” says lead author Rayane Haddadj, a PhD candidate at the Norwegian University of Science and Technology. “After about 100 minutes, that back-pain benefit leveled off.”

The study found walking volume mattered more than intensity. Higher walking intensity showed some protective effects, but simply walking longer throughout the day had the biggest impact on preventing chronic back pain.

The protective effects were strongest among adults 65 and older, though both men and women showed comparable benefits across all age groups.

Low back pain represents the single leading cause of disability worldwide, affecting an estimated 600 million people. By 2050, the World Health Organization projects this number will grow to 843 million people.

The economic burden is massive. Americans spend roughly $100 billion annually on back pain treatments, making it one of the most expensive medical conditions. Chronic low back pain leads to over 186.7 million workdays lost annually in the U.S.

“This is an important finding because walking is a simple, low cost, and accessible activity that can be promoted widely to reduce the burden of low back pain,” Haddadj said.

Co-author Professor Paul Jarle Mork emphasized the broader implications: “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.”

The research represents the first prospective population-based cohort study to investigate device-measured walking and chronic back pain risk. Previous studies relied on self-reported activity levels, which can be less accurate.

For busy professionals, the study suggests breaking walking into manageable chunks throughout the day. Experts recommend starting with short walking sessions and gradually increasing duration, either through planned walks or brief strolls integrated into daily routines.

Read more: Walk This Much Each Day To Cut Your Risk Of Back Pain By 23%