Walking everyday could save you from back pain; says study

Walking every day could save you from back pain and keep your spine healthy.(Image: Pexels)

If you ever think about skipping that short walk, don’t. Because your back might thank you for lacing up your shoes everyday. Back pain is one of the most common health problems. Lower back pain, in particular, affects many people and is a leading cause of disability, often interfering with daily activities and quality of life.

A new study from the Norwegian University of Science and Technology suggests that preventing back pain is as easy as taking a walk. Researchers followed more than 11,000 people and discovered that those who walked more each day were much less likely to suffer from long-term lower back pain. Plus, you don’t need to walk fast or do intense exercise. Just walking at your usual, comfortable pace — for longer periods — can to do the trick.

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The study found that people who walked over 100 minutes a day (just under two hours) had a 23% lower risk of developing chronic back problems, compared to those who walked less than 78 minutes. That’s a pretty big difference for such a small lifestyle change.

According to Rayane Haddadj, a researcher involved in the study, it’s the total amount of walking that matters most — not how fast or hard you walk. So even a gentle stroll can make a big difference to your back health.

Dr Aashish Contractor, Director, Rehabilitation and Sports Medicine, Sir H.N. Reliance Foundation Hospital, Mumbai, agrees, “Daily walking is a great exercise, which has many direct and indirect benefits to help prevent back pain.” Dr Contractor adds that walking helps in multiple ways.

• It promotes proper posture and strengthens core muscles, which support the lower back and reduce the risk of strain

• It improves flexibility in the hips and legs, easing stiffness that often contributes to back discomfort

• Combined with a healthy diet, it helps maintain a healthy weight, lowering pressure on the spine and discs.

• And most importantly, walking reduces stress, which is directly linked to muscle tension and pain.

Additionally, too much sitting is hurting people. We live in a world where sitting dominates most of our day — be it at work, during commutes, or while unwinding. It’s no surprise then that lower back pain has become a modern epidemic. In Norway, where the study was conducted, up to 80% of people may experience back problems in their lifetime. At any given moment, 1 in 5 people is battling it.

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During the study, prticipants wore movement sensors on their thighs and lower backs, providing real-time data on actual walking time — not just estimates. Professor Paul Jarle Mork, who co-led the research, noted, “If more people added regular walking into their daily routine, we could reduce back pain and other health problems significantly.”

The best part about walking is that  it’s free, accessible, and requires no special equipment. Try these simple swaps:

• Walk instead of driving short distance

• Take the stairs over the lif

• Go for a stroll after meal

• Walk while on phone calls

FAQs about walking everyday

1. How much walking is recommended to reduce the risk of back pain?

Walking over 100 minutes a day (just under two hours) can significantly lower the risk of developing chronic back problems.

2. Does the walking pace matter?

No, the total amount of walking time matters more than the pace. A gentle stroll can be just as beneficial as brisk walking.

3. Can walking really help with back pain?

Yes, walking promotes proper posture, strengthens core muscles, improves flexibility, helps maintain a healthy weight, and reduces stress, all of which contribute to preventing back pain.

4. How can I incorporate more walking into my daily routine?

Try walking instead of driving short distances, taking the stairs instead of the lift, going for a stroll after meals, and walking during phone calls.

5. What if I sit for long periods during the day?

Too much sitting can contribute to back pain. Integrating regular walking into your routine can counteract the negative effects of prolonged sitting.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.