Lower back pain is one of those unwelcome guests that seems to show up just when you least expect it—and then refuses to leave.
If you are among the four million Australians who grapple with back pain each year, you know just how much it can disrupt your daily life.
From gardening to grandkid-wrangling to simply getting a good night’s sleep, it can affect many parts of life.
But what if the key to keeping back pain at bay was as simple as lacing up your shoes and heading out the door?
According to a new study published in JAMA Network Open, walking—yes, good old-fashioned walking—could be one of the most effective and accessible ways to prevent chronic lower back pain.
The science behind the stride
Researchers from the Norwegian University of Science and Technology tracked the daily walking habits of more than 11,000 people.
They monitored how much they moved and how it affected their risk of developing persistent lower back issues.
Participants were grouped based on their daily walking time: less than 78 minutes, 78-100 minutes, 101-124 minutes, and more than 125 minutes.
The results? After four years, those who walked between 78 and 100 minutes a day reduced their risk of chronic lower back pain by 13 per cent.
For those clocking over 100 minutes daily, the risk dropped by a whopping 23 per cent.
And it is not just about the minutes—pace matters, too.
Brisk walkers (think: a bit faster than your usual amble, but still able to chat) saw their risk drop by 15 to 18 per cent compared with slower walkers.
Interestingly, the study did not find a clear difference between walking all at once or breaking it up into shorter bursts throughout the day.
The takeaway? Any movement is better than none, and consistency is key.
Why walking works wonders
Walking is a low-impact, weight-bearing exercise that gently strengthens your core, hips and lower back muscles—all crucial for spinal support.
It also gets your blood flowing, which helps nourish the discs and tissues in your back, keeping them healthy and resilient.
But the benefits do not stop at your spine. Regular walking can:
- Improve cardiovascular health
- Boost your mood and mental wellbeing (hello, endorphins!)
- Help maintain a healthy weight, reducing strain on your back
- Enhance balance and stability, lowering your risk of falls
And let us not forget: it is free, requires no fancy equipment, and can be done almost anywhere.
Already have back pain?
If you are currently dealing with lower back pain, it is wise to check in with your GP or physiotherapist before ramping up your walking routine. They can help tailor a plan that is safe and effective for your specific needs.
The bottom line
Lower back pain does not have to be an inevitable part of getting older. By making walking a regular habit, you are not just helping your back—you are investing in your overall health, mood and quality of life.
Have you found walking helpful for managing or preventing back pain? Do you have a favourite walking route or tip to share?
We would love to hear your experiences and advice in the comments below! Let us get moving, together.
Also read: Discover why walking backwards could be your new favourite fitness trick
