A Norwegian study published in JAMA Network Open found that daily walking reduces the risk of chronic lower back pain, with longer walking durations being more effective. Walking more than 100 minutes daily led to better results.
In the study, participants wore activity trackers and accelerometers to monitor how long and how fast they walked, with sensors recording both the duration and intensity of their movements. Researchers collected data on their daily walking patterns from 2017 to 2019.
The HUNT study involved over 11,000 adults with a mean age of 55.3 years, all of whom were free of chronic lower back pain at the start and had valid walking data. The study was repeated between 2021 and 2023, during which participants were asked about their experiences with back pain.
The results showed an inverse relationship between the time spent walking daily and the risk of developing chronic lower back pain. Participants who walked more than 100 minutes per day reduced their risk of lower back pain by up to 23% compared to those walking less than 78 minutes. Those walking between 78 and 100 minutes daily reduced their risk by up to 13%.
"Walking is a simple, low-cost activity that can be widely promoted to reduce the burden of lower back pain," said Dr. Ryan Haddad, the study's author, according to the New York Post.
The study found that daily walking volume had a stronger impact on reducing the risk of chronic low back pain than walking intensity, suggesting that walking duration may be more important than walking speed in preventing chronic back pain. Increased walking intensity was associated with a lower risk of chronic low back pain, but to a lesser degree than walking volume.
Chronic lower back pain accounts for 7.7% of total years of disability worldwide and ranks among the chronic diseases that create the highest financial burden on healthcare systems. In the United States, chronic lower back pain costs more than $12 billion a year in medical bills and lost productivity, constituting the largest portion of healthcare costs.
The researchers acknowledged limitations in their study, including that walking activity was measured only at one point in time and may have changed over the years. Unaccounted factors, such as other forms of physical activity or changes in health during the follow-up period, may have influenced the results. Despite these limitations, the research team believes the results provide insights for prevention and could form the basis for future health strengthening programs.
Health promotion programs could focus on encouraging walking, according to the authors. Walking is an easily accessible and cost-effective form of exercise, commonly performed and does not require special equipment. With regular walks, varying terrain and speed, walking is a good form of exercise.
"Every movement is important," said Raane Haddadj, the lead researcher, according to Iltalehti Rakkaus.
The study emphasizes that even a form of physical activity like regular walking can be an effective way to prevent back pain. Walking helps improve the flexibility of the tissues between muscles, tendons, and ligaments, which alleviates stiffness. It activates the core, glutes, hips, and pelvic muscles, which are crucial for spinal support, and strengthens the muscles that support the spine.
Written with the help of a news-analysis system.