Here’s How Long You Should Walk Every Day to Prevent Back Pain

If back pain can be reliably prevented, not only will quality of life be improved, but it will also directly lead to a reduction in health care costs for society as a whole. According to the research team, back pain is one of the most common health problems in Norway, with 60 to 80 percent of people experiencing it during their lifetime. In fact, they say, back and neck pain have the highest medical costs and represent an enormous burden to the health care system.

“Our findings show the importance of finding time to be physically active in order to prevent not only chronic back pain but many other illnesses as well, which will translate into huge savings for society in the long run,” says NTNU professor Paul Jarle-Mörck.

Preventing Back Pain With Small Measures in Daily Life

The causes of chronic lower back pain are complex. It is thought to develop from a combination of various factors, including aging, poor posture, muscle weakness, and psychological stress. Conventional treatments have focused on medication and physical therapy, making it difficult to reliably prevent recurrence. The effectiveness of walking, a simple and low-cost method, has now been demonstrated, which may spark a major change in treatment.

The benefits of walking are not limited to lower back pain. Walking has a wide range of positive effects, which include improving cardiopulmonary function, maintaining bone density, weight management, and improving mental health. This research supports the comprehensive health benefits of walking, not limited to the single symptom of lower back pain.

Small everyday changes, such as walking more when commuting or shopping, or taking the stairs instead of the elevator, can help prevent back pain. Even for those who already suffer from back pain, these can be effective ways to reduce the risk of recurrence.

Wear shoes, go outside, and walk. This may be the first step toward a future free of back pain.