Daily walking reduces risk of chronic lower back pain

A major study has investigated the relationship between walking and the risk of developing chronic lower back problems. The findings could save the healthcare system significant amounts of money while also alleviating many people's back pain – if we just follow the simple advice provided.

The results are clear: People who walk a lot have less back pain than people who do not walk much – and the volume is what matters most, not the intensity.. It is better to walk a lot than to walk fast.

People who walk more than 100 minutes every day have a 23 per cent lower risk of lower back problems than those who walk 78 minutes or less."

Rayane Haddadj

He is a PhD candidate at the Department of Public Health and Nursing at the Norwegian University of Science and Technology (NTNU), and is part of a research group that specifically studies musculoskeletal disorders.

The results of the new study were published in the JAMA Network Open journal. The article has already received a lot of attention.

Even leisurely strolls are beneficial

It probably comes as no surprise that physical activity is good for your back, but until now we have not actually known whether the amount of low-intensity walking we do also helps.

"Intensity also plays a role in the risk of long-term back problems, but not as much as the daily amount of walking," emphasized Haddadj.

A total of 11,194 people participated in the study, which is part of the Trøndelag Health Study (The HUNT Study). What makes this study unique is that the volume and intensity of daily walking were measured using two sensors that participants wore on their thigh and back for up to a week.

The results may be important in relation to preventing chronic back problems. Until now, there has been little research on the prevention of these types of musculoskeletal problems. It is well known that physical activity can prevent a wide range of illnesses and ailments. This study is important because it confirms that physical activity, and especially daily walking, can help prevent long-term lower back problems.

Back pain is a very common ailment

"The findings highlight the importance of finding time to be physically active – to prevent both chronic back problems and a number of other diseases. Over time, this could lead to major savings for society," said Paul Jarle Mork, a professor at NTNU's Department of Public Health and Nursing.

Back and neck problems cost society several billion kroner every year. Musculoskeletal disorders are likely the largest expense within the Norwegian healthcare system.

Back pain is one of the most common health problems in Norway. Depending on what you include, between 60 and 80 per cent of us will experience back problems at some point in our lives. At any given time, around one in five Norwegians has back trouble.

The causes are many and complex, but the solution might be as simple as putting on your shoes and going for a walk – each and every day.