If you deal with lower back pain, you’re far from alone. In Australia, back pain affects roughly four million people every year, making it one of the nation’s biggest health burdens.
However, a new study published in the journal JAMA Network Open suggests that one of the best preventative treatments doesn’t involve expensive equipment or trips to the physio. It’s as simple as putting one foot in front of the other.
Researchers from the Norwegian University of Science and Technology followed over 11,000 people’s daily walking habits and assessed their risk of developing chronic lower back issues.
They were divided into four groups: those who walked less than 78 minutes daily, 78 to 100 minutes, 101 to 124 minutes, and more than 125 minutes.
Following up four years later, the researchers found that those who walked between 78 and 100 minutes a day lowered their odds by 13 per cent, and for those who did over 100 minutes daily, the risk dropped by 23 per cent.
To get the benefits, you do need to set a moderate pace, though. Participants who walked at a brisker speed reduced their risk of developing long-term pain by 15 to 18 per cent compared to slower walkers. For reference, a ‘moderate’ pace is faster than you usually walk, but you can still comfortably hold a conversation.
The study couldn’t pinpoint if walking 100 minutes straight had more, less or the same impact as doing it in short bursts, but the researchers agreed any amount of movement is better than none.
The health benefits of walking
Walking doesn’t just help ward off back pain. It strengthens your core and lower body, improves cardiovascular health, boosts mood, and can aid in weight maintenance – all while being free and easily accessible.
If starting a new routine feels daunting, think small. Begin with a ten‑minute walk each morning, and gradually build to longer or quicker strolls. Make it social by inviting a friend or making a podcast part of the ritual, and mix it up by choosing varied terrain, like a local park or coastal path, to make walks more enjoyable and to help build strength and stability.
Already dealing with lower back pain? Check in with your GP or physiotherapist before lacing up your runners or setting a new goal, just to make sure it’s right for you.
