We all know walking is good for us—but a new study says it might do more than boost your mood or burn calories. It could help prevent the leading cause of disability in the United States: chronic low back pain.

A new study published in JAMA Network Open found that people who walked for about 100 minutes a day had a 23% lower risk of developing chronic low back pain. That’s a big deal, considering back pain affects more than 600 million people worldwide—and that number is expected to skyrocket to 843 million by 2050, according to the World Health Organization.

“This is an important finding because walking is a simple, low-cost, and accessible activity,” said lead author Rayane Haddadj, a public health researcher at the Norwegian University of Science and Technology. “It’s something we can promote widely to reduce the burden of back pain.”

What the Study Found

Researchers looked at data from over 11,000 adults in Norway who took part in the long-running HUNT Study. Between 2017 and 2019, participants wore accelerometers for a week to track how much they walked each day. Then, between 2021 and 2023, researchers followed up to see who developed chronic back pain.

Participants were grouped based on how long they walked daily:

• Less than 78 minutes
• 78 to 100 minutes
• 101 to 124 minutes
• More than 125 minutes

The results were clear: the more people walked, the lower their risk of chronic back pain. And not just any walking—brisk or moderate-paced walking seemed to offer more protection than slow strolls.

Dr. Natasha Pocovi, a physiotherapist and postdoctoral fellow at Macquarie University, said the findings support using walking as a simple preventative tool. “We don’t need to complicate our exercise routines,” she added. “Walking works.”

Walking: A Small Step with Big Impact

Low back pain doesn’t just hurt—it’s expensive. A separate study published earlier this year found that people spend an average of $30,000 over five years on treatment and related costs.

That’s why simple, everyday actions—like walking more—could be a game-changer. Even if the study couldn’t say whether walking all 100 minutes at once is better than breaking it up, experts agree: any amount of walking is better than none.

“If you’re just starting out, keep it simple,” said Pocovi. “Take the stairs instead of the elevator. Walk to a coffee shop that’s a little farther away. The key is to build up gradually and make it enjoyable.”

Make Walking Part of Your Life

If you’re not into treadmills or workouts that take up an hour of your day, walking is an easy and approachable way to get moving—and it can fit seamlessly into your routine.

Here are a few ways to sneak more steps into your day:

• Go for a walk-and-talk with a friend instead of meeting over coffee.
• Walk during phone calls or meetings.
• Take short walking breaks throughout your workday.
• Add a post-dinner stroll to your evening wind-down routine.

And if you’re not quite ready for 100 minutes a day? No worries. Start small. Stay consistent. Build from there. Even walking during TV commercials or pacing while on the phone helps more than you think.

As CNN fitness contributor Dana Santas says, “Some workouts can even be done on your couch during an episode of your favorite show.”

Bottom Line

Walking isn’t just good cardio—it might be one of the simplest ways to protect your back, your wallet, and your quality of life as you age.

So, the next time you consider skipping your daily steps, remember: your future self might just thank you.

Source: CNN – Getting in more steps may prevent the leading cause of disability in the US, study says

The post Walking 100 Minutes a Day May Help Prevent Chronic Back Pain, Study Finds appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

When your shoulders feel stiff, stretching might seem like the obvious solution. However, in many cases, stretching only provides temporary relief and can even make things worse. Instead of relying on passive stretching, a more effective approach involves targeted mobility, strength, and breathing exercises to address muscle imbalances, improve joint stability, and enhance overall function.

Why Are Your Shoulders Stiff?

The shoulder joint is the most mobile joint in the body, allowing for an extensive range of motion. However, this mobility comes at a cost—it is also the least stable joint. Unlike the hip, which has a deep ball-and-socket structure for support, the shoulder’s shallow socket depends on a network of muscles, tendons, and ligaments for stability.

Key muscles such as the rotator cuff, trapezius, serratus anterior, and deltoids work together to control movement and maintain joint integrity. When the deep stabilizing muscles (lower trapezius, serratus anterior, and rotator cuff) fail to activate properly, larger muscles (upper trapezius and pectoralis major) compensate, leading to excessive tension, poor joint positioning, and stiffness.

This imbalance is common among individuals who spend long hours sitting, hunching over devices, or frequently performing overhead motions in sports or workouts.

Why Stretching Isn’t the Answer

Stretching tight shoulders may provide temporary relief but does not address the root cause. In fact, aggressive stretching can increase instability, placing more strain on the joint and increasing the risk of pain and injury.

For example, in professional baseball, pitchers once performed the sleeper stretch to improve shoulder mobility. Over time, experts found this stretch made the shoulder joint excessively loose and unstable, increasing injury risks instead of preventing them.

A Smarter Approach to Shoulder Health

To effectively relieve shoulder stiffness and restore function, a comprehensive approach is needed:

• Targeted strength training to activate underused muscles and increase joint stability.
• Controlled mobility exercises to improve joint mechanics and reinforce proper movement patterns.
• Breathing techniques to enhance posture, alignment, and reduce compensatory tension.

Below are four effective exercises to improve shoulder mobility and stability. Perform these as a stand-alone routine two to three times per week or integrate them into your regular workouts. Consult your doctor before starting any new exercise program, and stop if you experience pain.

1. Breathing Bridge

How to Do It:

• Lie on your back with knees bent and feet hip-width apart. Hold a foam yoga block or rolled towel between your knees.
• Place your hands on your lower ribs to monitor their movement.
• Exhale fully, engaging your core as your ribs move inward. At the end of the exhale, tuck your tailbone and lift your hips 3-4 inches off the floor.
• Hold for five deep breaths, maintaining core and glute engagement.
• Rest for 15-30 seconds and repeat for two sets.

Why It Works: This exercise improves deep core activation and breathing mechanics, optimizing rib cage positioning to stabilize the shoulder blades and upper body.

2. Scapular Wall Slides

How to Do It:

• Stand with your back against a wall, feet 6-8 inches away, and knees slightly bent.
• Press your entire back and head against the wall, engaging your core.
• Raise your arms to shoulder height, elbows bent at 90 degrees with back of hands, elbows, and shoulders touching the wall.
• Inhale as you slide your arms upward until maintaining contact becomes difficult.
• Exhale as you return to the start position.
• Perform five repetitions, coordinated with your breath, for two to three sets.

Why It Works: This exercise enhances shoulder blade function, releasing tension in the chest and front shoulders while improving posture.

3. Tall Kneeling Kettlebell Hold

How to Do It:

• Kneel on a pad with feet hip-width apart and toes curled under.
• Place a kettlebell (5-20 lbs) behind you.
• Sit back on your heels and reach back to grab the kettlebell handle.
• Exhale as you engage your core, push your hips forward, and rise into a tall kneeling position.
• Hold the kettlebell with straight arms, keeping your shoulders open.
• Maintain posture for five deep breaths. Repeat one or two times.

Why It Works: This exercise improves postural control and shoulder stability while reinforcing proper alignment and reducing compensatory tension.

4. Double Bent-Knee Twist with Shoulder Windmill

How to Do It:

• Lie on your right side with knees bent at 90 degrees and a yoga block or pillow between them.
• Extend both arms forward at shoulder height, palms together.
• Inhale as you rotate your left arm in a circular motion overhead, following with your head.
• Rotate from your shoulder and mid-back, not your lower back.
• Exhale and place your right hand on the outside of your left leg for stability.
• Hold for two breaths, then return to the start. Repeat on both sides.

Why It Works: This mobility exercise enhances shoulder range of motion and reduces tension by promoting better rotation mechanics.

If you’ve been stretching your shoulders to relieve stiffness but aren’t seeing results—or worse, experiencing more discomfort—it’s time to rethink your approach. By incorporating targeted strength, mobility, and breathing exercises, you can address the root causes of tension, improve function, and prevent future discomfort. Try these exercises consistently, and experience the difference in your shoulder health!

Source

The post Why Shoulder Stretching Doesn’t Work—And What to Do Instead appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.