Chronic back pain affects millions of Americans, making simple tasks like tying their shoes or carrying groceries feel overwhelming. As the leading cause of chronic pain nationwide, it drains billions from healthcare budgets annually. However, groundbreaking research from Norway offers hope: something as simple as daily walking could significantly reduce your risk of developing chronic low back pain.
The Study That Changed Everything
A comprehensive four-year study following over 11,000 Norwegian adults has revealed remarkable findings about walking and back health. Participants who walked approximately 100 minutes daily experienced a 23% lower risk of developing chronic back pain compared to those who walked less than 78 minutes per day. The research, published in JAMA Network Open, emphasizes a crucial insight: "walking volume may have a more pronounced benefit than walking intensity."
Revolutionary Research Methods
Previous studies relied on people's often-inaccurate estimates of their activity levels. This Norwegian research took a different approach, using cutting-edge motion-sensing technology to track real movement patterns.
Participants wore sophisticated accelerometers on their thighs and lower back for approximately one week. These devices functioned like advanced pedometers, distinguishing between walking, sitting, standing, and lying down. Computer algorithms analyzed movement data every five seconds, creating detailed profiles of each person's daily activity. The system could even calculate walking speed by measuring energy expenditure during movement.
The study began with 11,194 adults, averaging 55 years old, with women comprising 59% of participants. Crucially, none had chronic back pain at the study's start. After more than four years of follow-up, 1,659 participants—nearly 15%—developed chronic low back pain, defined as pain lasting at least three months within the past year.
Time Trumps Speed
The results challenge common assumptions about exercise intensity. Researchers categorized participants into four groups based on daily walking duration, revealing clear protective patterns:
- Under 78 minutes daily: Baseline risk group
- 78-100 minutes daily: 13% lower risk of back pain
- 101-124 minutes daily: 23% lower risk
- 125+ minutes daily: 24% lower risk
Walking speed offered some protection, with moderate-pace walkers showing 15-18% lower risk compared to the slowest walkers. However, when researchers analyzed both time and speed together, the speed benefits largely disappeared while time benefits remained robust.
Interestingly, the fastest walkers didn't fare better than moderate-paced walkers, suggesting that power-walking isn't necessary for back protection. The sweet spot appeared around 100 minutes of daily walking—roughly one hour and 40 minutes—with diminishing returns beyond that threshold.
Making 100 Minutes Manageable
While 100 minutes might seem daunting, it's entirely achievable when broken into manageable segments:
- 20-minute walk to work or errands
- 30-minute lunch break stroll
- 50-minute evening neighborhood walk
For remote workers, this could mean walking meetings, parking farther from destinations, or choosing foot travel over driving for short trips.
The benefits held steady across diverse demographics after researchers controlled for age, gender, education, income, employment, smoking habits, and depression levels. Notably, adults 65 and older showed even stronger protective effects from walking.
Study Design and Population
This research drew from Norway's extensive HUNT Study, which has tracked regional residents for decades. Between 2017-2019, researchers invited nearly 104,000 people aged 20 and older to participate, with about 56,000 completing health exams and lifestyle questionnaires.
During the 2021-2023 follow-up, approximately 33,000 people responded to back pain surveys. After excluding incomplete data and existing back pain cases, researchers arrived at their final cohort of 11,194 participants.
The most active walkers differed predictably from sedentary participants: they were more likely to be employed (76% vs 53%), have higher education and incomes, smoke less (5% vs 9%), and report less depression (8% vs 13%).
Building on Previous Research
Earlier studies demonstrated that walking programs help prevent back pain recurrence in people with previous episodes. Other research showed various exercises can prevent initial back pain onset, but none specifically examined walking's protective effects.
Previous studies relying on self-reported activity levels produced mixed results about exercise and back pain prevention. The Norwegian researchers claim theirs is the first large-scale, long-term investigation using precise movement measurements rather than potentially inaccurate self-estimates.
Understanding the Limitations
Several factors limit how broadly these findings apply. Researchers measured walking habits only once, at study initiation, so they couldn't track changes over four years. As an observational study, it demonstrates an association rather than causation between walking and back pain prevention.
The predominantly Norwegian, well-educated, financially comfortable participants may not represent broader populations. Self-reported back pain rather than clinical diagnosis could introduce inaccuracies. When analyzing only the healthiest baseline participants, some walking benefits diminished, suggesting healthier people naturally walk more rather than walking directly preventing back pain.
Despite these limitations, the study's strengths are substantial: large sample size, multi-year follow-up, precise movement measurements, and careful statistical controls for confounding factors.
Implications for Americans
Researchers believe their findings likely apply to other wealthy countries, including the United States, given similar physical activity patterns. For Americans concerned about back pain, this research suggests walking represents a simple, accessible prevention strategy.
The 100-minute daily target requires commitment but appears achievable through modest lifestyle adjustments. These findings support public health initiatives promoting walking as a cost-effective approach to reducing chronic back pain without expensive treatments or specialized equipment.
Medical Disclaimer: This article provides general information and should not replace professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider regarding medical conditions or exercise programs. Never disregard professional medical advice based on information read here.
Research Summary
Study Design: Prospective cohort study of 11,194 Norwegian adults (average age 55, 59% female) from the HUNT Study, followed from 2017 to 2023. Participants wore accelerometers for seven days to objectively measure walking patterns.
Key Findings: Over 4.2 years, 14.8% developed chronic low back pain. Compared to walking <78 minutes daily, protective effects were: 78-100 minutes (13% lower risk), 101-124 minutes (23% lower risk), 125+ minutes (24% lower risk). Walking volume provided greater protection than intensity.
Limitations: Single baseline measurement, observational design preventing causation claims, homogeneous Norwegian population, self-reported outcomes, and reduced benefits in healthiest participants, suggesting possible overestimation.
Publication: "Volume and Intensity of Walking and Risk of Chronic Low Back Pain" by Haddadj et al., JAMA Network Open, June 13, 2025, Vol. 8, No. 6, e2515592. Funded by EU Horizon Europe Research Programme (Grant 101072993).
Walk Away From Back Pain
New research from Norway reveals a powerful, simple strategy to prevent chronic low back pain. See the data behind the breakthrough findings.
The Power of 100 Minutes
A landmark study found a significant link between daily walking and reduced risk of developing chronic low back pain.
23%
Lower Risk
For adults walking about 100 minutes daily compared to the least active individuals.
The Study At a Glance
Researchers used precise motion-sensing devices to track the daily habits of over 11,000 adults for more than four years.
This chart shows the proportion of participants who developed chronic low back pain during the 4.2-year follow-up period.
Breaking Down 100 Minutes
Reaching the 100-minute goal is more achievable than it sounds. It can be broken into smaller, manageable walks throughout the day.
20 min
Morning commute or walk to a store
30 min
Lunchtime stroll
50 min
Evening walk around the neighborhood
Time Matters More Than Speed
The study found a clear dose-response relationship: the more time spent walking, the lower the risk of developing chronic back pain, with benefits leveling off after about 100 minutes. Walking intensity showed a much weaker effect.
This chart compares the percentage reduction in risk for developing chronic low back pain based on daily walking volume, relative to the least active group (<78 mins/day).
A Snapshot of Daily Walkers
The most active walkers differed from the least active in several key lifestyle and demographic factors, highlighting a correlation between walking habits and overall health behaviors.
This chart illustrates the demographic and lifestyle differences between the most active (>125 mins/day) and least active (<78 mins/day) participants in the study.
Study Limitations: The Fine Print
While powerful, the study has limitations that are important for context.
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Correlation, Not Causation
As an observational study, it shows a strong link but can't prove walking directly prevents back pain.
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Limited Generalizability
Participants were mostly Norwegian, well-educated, and financially stable, which may not represent all populations.
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Single Measurement Point
Walking habits were measured only once at the start, not throughout the four-year study.
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Self-Reported Pain
Back pain was assessed via questionnaire, not clinical diagnosis, which could lead to inaccuracies.