How A Simple Daily Habit Can Reduce Your Chronic Back Pain Risk
- By Dr. Bugaeva Irina Viktorovna
- 28 Aug 2025
- Verified by Dr. Kulyk Alexander Petrovich
Key highlights or summary
- Walking for at least 78 minutes per day was linked to a significantly lower risk of developing chronic lower back pain.
- Researchers connected walking 100 minutes per day to a 23% lower risk of lower back pain.
- A moderate walking pace provided similar benefits to brisk walking. Speed didn’t significantly increase benefits and might slightly increase risk if overdone.
- The benefits of walking daily were stronger in people aged 65 and above, suggesting it's especially helpful for healthy aging and mobility.
- Walking is a low-cost, no-equipment exercise that can easily fit into anyone’s day, and it offers big protection against long-term lower back issues.
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- Volume and Intensity of Walking and Risk of Chronic Low Back Pain
- Global, regional, and national burden of low back pain, 1990–2020, its attributable risk factors, and projections to 2050: a systematic analysis of the Global Burden of Disease Study 2021
- This Daily Habit May Lower Chronic Back Pain Risk by 23%, New Study Says
- How many steps/day are enough? for adults
- Physical Activity Guidelines for Americans
- Walking
- Revitalize your walking routine
- Walking for Exercise
- Low back pain: Learn More – Why movement is so important for back pain
- Effectiveness of walking versus mind-body therapies in chronic low back pain
- Back Pain
Frequently asked questions
Get the information you need.
Yes. Poor posture, uneven gait, or wearing the wrong shoes while walking can cause lower back pain. It’s important to walk with good posture, keep your back straight, shoulders relaxed, and stride even.
Both are effective. However, outdoor walking may be better for posture and mental well-being, while treadmills offer convenience and cushioned support. The key is consistency and proper walking technique for reducing chronic lower back pain.
If you have severe, shooting pain, numbness, or mobility issues, especially down the legs (sciatica), the benefits of walking daily are minimal. In such cases, avoid walking and consult a doctor or physiotherapist before continuing physical activity.
If you have lower back pain while walking or standing for long periods, ample rest is recommended. But gentle movement like walking is better than bed rest for preventing chronic lower back pain. Resting too much can lead to stiffness and weaken the muscles that support your back.
Absolutely. Walking regularly, especially during work breaks, helps counteract the effects of sitting too long, improves circulation, relieves spinal pressure, and prevents lower back pain.
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