A new study shows how walking more may help prevent long-term back pain. Here’s everything you need to know in this Daily news highlights piece.
1. Back Pain: A Global Issue
- In 2020, about 619 million people around the world had low back pain—equal to nearly 1 in 13—according to the World Health Organization.
- That number is expected to rise to 843 million by 2050.
- Low back pain is a top cause of disability and high healthcare costs worldwide.
2. Why Some People Get Chronic Back Pain
Chronic pain lasts at least three months and ranges from moderate to severe. Key risk factors include:
- Non‑modifiable risks: Age, genetics, arthritis, spinal conditions, and other illnesses.
- Modifiable risks: Obesity, bad lifting techniques, smoking, stress, and a sedentary lifestyle.
Experts like Rayane Haddadj from Norwegian University highlight the importance of targeting these modifiable risks.
3. The Norwegian Study: Walking vs. Chronic Pain
A recent study in JAMA Network Open followed over 11,000 adults who did not have chronic back pain:
- Participants wore activity trackers to measure daily walking time and speed.
- After 4 years, those who walked 100+ minutes per day had a 23% lower risk of chronic back pain compared to people walking less than 78 minutes daily.
- Even walking 78–100 minutes reduced risk by 13%.
4. Walking Intensity Helps Too
- Walking faster also helps, though less than the total time spent walking.
- People with brisk walking cuts had a 15–18% lower risk compared to slower walkers .
- Haddadj notes that walking volume matters more—but intensity still brings benefits .
5. Why Walking Works
- Boosts blood flow and muscle strength in the back.
- Enhances posture, flexibility, and overall body health .
- It’s a low-cost, easy activity with many health perks beyond back health.
6. Not a Guarantee, But It Helps
- As orthopedic surgeon Dr. Neel Anand says, walking can help relieve back pain, but it can’t prevent it completely.
- Even so, health experts agree: Activity is better than inactivity for your back.
7. What You Can Do Today
- Aim for about 100 minutes of walking daily—you can split it into smaller walks.
- Walk at a steady pace—even moderate walking helps.
- Combine walking with good habits: healthy weight, proper lifting, stress reduction, and avoiding smoking.
Simple, daily walking—about 100 minutes—could significantly cut your risk of chronic low back pain. It’s affordable, doable, and beneficial for overall health.
Breaking News in back health: This study highlights walking as practical prevention. Daily news highlights remind you that regular physical activity—like walking—can improve your life.
