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Walking is one of the simplest and most effective ways to stay healthy. It is good for your heart, helps you manage weight, and even lifts your mood. Now, new research suggests that walking for just 100 minutes a day can also help reduce the risk of chronic back pain. This is big news for millions of people who struggle with back pain every day. Read ahead to know what this new study found and what the expert has to say about it.
Study Claims Walking 100 Minutes Can Cut Chronic Back Pain Risks![2 - 2025-06-17T105707.469]( "walking help in chronic back pain")
A recent study published in The Lancet followed more than 11,000 adults in Norway to see if daily walking could prevent chronic lower back pain. Participants wore fitness trackers for a week to measure how much they walked each day. Then, researchers checked in with them over the next few years to see who developed back pain.
The results were clear. People who walked between 101 and 124 minutes a day had a 23% lower risk of developing chronic lower back pain compared to those who walked less than 78 minutes daily. Walking more than 125 minutes a day cuts the risk by 24%. The study also found that how fast you walk matters less than simply walking enough each day.
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Why Walking Helps Your Back![4 (57)]( "walking daily for chronic back pain")
-1750138149259.jpg "walking daily for chronic back pain")
Walking is a gentle, low-impact exercise. It helps keep your muscles and joints flexible. It also improves blood flow to the spine. This can help reduce stiffness and inflammation, two common causes of back pain. Varnit Yadav, Online Fitness and Nutrition Coach, Lucknow, says, “Walking is one of the best exercises for people with back pain. It doesn’t put too much stress on the back, but it keeps the body moving. Regular walking helps strengthen the muscles that support your spine. It also encourages good posture and helps prevent stiffness.”
The expert further adds, “The key is to be consistent. Even if you cannot walk 100 minutes every day, try to walk as much as you can at small intervals. Some movement is always better than none. Listen to your body and increase your walking time slowly.”
How to Get Started
If you want to try walking to help your back, start slow. Aim to walk frequently any chance you get. You can break it up into shorter walks throughout the day. For example, you could take a 30-minute walk in the morning, a 30-minute walk after lunch, and a 40-minute walk in the evening. My personal favourite way to get those walking numbers up is to walk for 10 minutes after each meal. It keeps you energetic and helps you stay active.
Wear comfortable shoes and try to walk on flat, even surfaces. If you have not been active for a while, talk to your doctor before starting a new exercise routine.
Other Benefits of Walking![1 - 2025-06-17T105705.696]( "benefits of walking for back pain")
Walking is not just good for your back. It can also help you:
- Lose weight or maintain a healthy weight
- Lower your risk of heart disease and diabetes
- Improve your mood and reduce stress
- Manages your sugar levels
- Improves your mood and reduces stress
- Sleep better at night
Conclusion
Walking is a simple, free, and effective way to improve your health and reduce the risk of chronic back pain. The new study shows that just 100 minutes of walking a day can make a big difference. If you struggle with back pain, consider adding more walking to your daily routine. As always, check with your doctor or a physiotherapist before making big changes to your exercise habits.