Want to Avoid Back Pain? A Daily Walk Might Be the Simple Fix You Need

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.”