New study reveals: How long you should walk daily to prevent back pain

A recent population-based study published in JAMA Network Open has identified a specific walking duration that may help individuals ward off chronic lower back pain. According to researchers, people who walk more than 78 minutes daily are significantly less likely to develop long-term back pain.

The study followed over 11,000 participants in Norway, all aged 20 and above, over a period of several years. Each participant wore an accelerometer on their right thigh and lower back, which tracked their total walking time and pace throughout the day. Chronic back pain was defined as pain in the lower back persisting for three months or more.

Findings showed that individuals who walked between 78 and 100 minutes per day had a 13% lower risk of experiencing chronic back pain than those who walked for less time.


“Walking for more than 100 minutes per day was associated with a 23 per cent lower risk of chronic low back pain compared with walking less than 78 minutes per day,” the study added.

While people who walked faster also showed some benefits, researchers emphasized that the amount of walking time was more important than intensity.

“Our findings suggest that daily walking volume is more important than mean walking intensity in reducing the risk of chronic lower back pain,” it stated.

The study further recommended community-wide strategies to encourage daily walking:

“These findings suggest that policies and public health strategies promoting walking could help to reduce the occurrence of chronic lower back pain.”

These results are especially relevant in today's increasingly sedentary world. Many people—particularly office workers—spend extended hours sitting at desks or in front of screens, which raises the risk of developing back problems. A related condition, known as gluteus medius tendinosis or “dead butt syndrome,” is caused by prolonged sitting. This leads to weak gluteal muscles, placing more strain on the lower back and knees as they compensate for the inactive glutes.

Supporting this concern, a 2022 study revealed that low back pain is more prevalent in India than in many global or ethnic groups, with women, rural residents, and elementary workers being the most affected.