Study suggests that something as simple as walking every day could protect you from developing long-term back problems. Chronic low back pain, which lasts for three months or more, affects millions of people worldwide and is a leading cause of disability and healthcare costs—especially in the United States. While some causes of back pain can’t be changed, like age or certain medical conditions, others, like being inactive, can.

Researchers from Norway followed over 11,000 adults aged around 55 who didn’t have chronic back pain when the study began. Over several years, they tracked how long each person walked every day and how fast they walked. By the end of the study, they found that people who walked for more than 100 minutes a day had a 23% lower risk of developing chronic low back pain compared to those who walked less than 78 minutes a day.

The results showed that more walking led to better protection—up to a point. After about 100 minutes per day, the benefit leveled off. Walking speed also played a role, but not as strongly as how long people walked.

Experts say walking is a low-cost, easy way to stay active and protect your back. Even small increases in your daily steps can make a difference. Staying active, especially through walking, can help ease back pain and may even prevent it from becoming a long-term issue.

PMCID: PMC12166487
PMID: 40512494