Context:

Walking for more than 100 minutes daily significantly reduces the risk of chronic low back pain (CLBP), with time spent walking proving more beneficial than intensity. A study of over 11,000 Norwegian adults showed that those who walked between 101 and 124 minutes daily saw a 23% reduction in CLBP risk compared to those walking less than 78 minutes. Moderate or brisk walking also contributed to a lower risk, but the effect was less pronounced than the duration. Walking improves mobility, reduces stiffness, enhances blood circulation, and can alleviate psychological stress associated with back pain. Experts suggest gradually increasing walking time and maintaining consistency to achieve these health benefits, even if spread throughout the day in shorter increments.

Dive Deeper:

• Research indicates that walking more than 78 minutes per day can lower the risk of chronic low back pain, with those walking over 100 minutes experiencing even greater benefits. The study highlights walking as a low-cost, accessible intervention to reduce CLBP risk.

• The study involved 11,194 Norwegian adults who didn't have CLBP at the start. Participants wore accelerometers to accurately track their walking habits, providing more reliable data than self-reported methods.

• Findings showed that walking between 101 and 124 minutes each day reduced CLBP risk by 23%, while walking over 125 minutes led to a 24% reduction. Moderate or brisk walking reduced risk by up to 18%, although duration was more crucial than intensity.

• Walking benefits the back by improving mobility, reducing stiffness, and promoting better blood circulation, which helps decrease inflammation. It also stimulates endorphins and dopamine release, reducing psychological stress linked to CLBP.

• The study suggests aiming for more than 100 minutes of walking per day, though it acknowledges that this may not be feasible for everyone. Accumulating shorter walks throughout the day can still offer similar health benefits.

• Experts recommend starting with short, manageable walking sessions and gradually increasing both duration and pace. Consistency is key, with daily walks being more beneficial than sporadic, longer sessions.

• Good walking shoes are essential for comfort and prevention of injuries. It's advised to regularly check shoe size and invest in footwear that supports walking activities to enhance overall benefits.