A new large-scale study published in JAMA Network Open in June 2025 has found that walking for more than 100 minutes a day significantly reduces the risk of developing chronic lower back pain. Led by researcher Rayane Haddadj, the study analyzed health and activity data from over 11,000 adults in Norway as part of the well-known Trøndelag Health (HUNT) Study.
The findings reveal a clear link between increased walking duration and decreased risk of chronic low back pain, a condition that affects millions globally. According to the study, individuals who walked 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 per day.
What the Study Found
The HUNT Study, one of the largest ongoing population health studies in Europe, has tracked the health behaviors of Norwegian residents for decades. Researchers used data from the study to analyze the impact of physical activity—specifically walking—on musculoskeletal health.
Rayane Haddadj and the team categorized participants based on their daily walking duration. Those in the highest walking category (more than 100 minutes per day) showed a marked reduction in the incidence of chronic low back pain during the follow-up period, compared to those in the lowest walking category (less than 78 minutes per day).
The study also controlled for various confounding factors, including age, sex, weight, smoking status, and occupational physical demands, strengthening the conclusion that walking itself contributes to back health.
Why This Matters
Chronic low back pain is one of the most common reasons for disability worldwide and a major cause of work absenteeism. Experts often recommend physical activity as a first-line preventive and therapeutic approach, but this study offers concrete evidence about how much activity is needed for a protective effect.
“Walking is a low-cost, low-barrier activity that most people can incorporate into their daily routine,” said Haddadj. “Our findings show that just a bit more than an hour and a half of walking a day can have significant health benefits, especially for back health.”
Public Health Implications
These results could influence global public health guidelines that currently recommend 150 minutes of moderate physical activity per week. If walking alone can deliver such strong protective effects, campaigns and initiatives may now place greater emphasis on encouraging daily steps, particularly for sedentary individuals or those at risk of developing musculoskeletal issues.
Dr. Anders Bjorstad, a physical medicine expert not affiliated with the study, commented: “This is a compelling and highly applicable study. Walking is accessible and doesn’t require special equipment or training. It’s a great example of how small lifestyle changes can yield big health benefits.”
Source:
Haddadj, R. et al. (2025). Association Between Daily Walking Duration and Chronic Low Back Pain Risk: Results from the HUNT Study. JAMA Network Open. https://jamanetwork.com
