Lifestyle
Discover How Walking Can Significantly Relieve Back Pain
Walking is not only beneficial for weight management, heart health, and reducing cancer risk, but it also plays a significant role in alleviating back pain, according to recent research. The World Health Organization highlights low back pain as the leading cause of disability, projecting that it will affect 843 million people by 2050. Fortunately, preventing back pain might be as simple as incorporating regular brisk walks into your weekly routine.
A pivotal study published in a journal examined 701 adults, averaging 54 years old, who suffered from low back pain. Participants were split into two groups: one received specialized guidance from a physiotherapist, while the other did not.
Participants in the intervention group received personalized walking plans and educational feedback from physiotherapists. This study excluded individuals who already walked three or more times weekly or engaged in over 150 minutes of moderate to vigorous exercise per week. Over three years, researchers monitored both groups.
The findings were remarkable. Walking three to five days weekly reduced the recurrence of back pain episodes by nearly 50 percent.
“The intervention group had fewer occurrences of activity-limiting pain compared to the control group, and a longer average period before they had a recurrence, with a median of 208 days compared to 112 days,” stated Mark Hancock, lead author and professor of physiotherapy at Macquarie University in Australia.
Hancock further explained the benefits of walking, noting that it combines gentle movements, strengthens spinal structures, provides relaxation, relieves stress, and releases endorphins.
Additionally, another study focused on the preventive aspect of daily walking against chronic low back pain. Conducted in 2025, this research utilized accelerometer data from 11,000 participants aged 20 and above from the Norway HUNT study. None of the participants reported chronic low back pain at the study’s start.
Participants wore fitness trackers for about a week and were categorized into four groups based on their daily walking minutes. During a follow-up period of two to six years, researchers tracked the onset of back pain among them.
Walking for 100 minutes daily reduced the risk of developing chronic low back pain by 23 percent. The study also found that brisk walking was more effective than leisurely strolling.
“This is an important finding because walking is a simple, low cost, and accessible activity that can be promoted widely to reduce the burden of low back pain,” remarked Rayane Haddadj, lead study author and doctoral candidate at the Norwegian University of Science and Technology.
However, this study was short and observational, necessitating further research to confirm its results.
Global studies consistently demonstrate that regular walks can ease back pain and improve overall health. While some research suggests daily walking is superior to split routines, the core message remains: staying active is crucial.
For those starting a walking routine, physiotherapist Natasha Pocovi advises, “Start with short walking sessions, either by planning specific walks or finding small ways to integrate a brief stroll into your daily routine.”
“The key is to gradually increase your walking in a sustainable and enjoyable way,” she added. Walking with a friend or partner can also enhance motivation and accountability.
As always, consult a healthcare provider if you experience any sudden health changes or worsening symptoms.
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