A recent study involving over 11,000 Norwegian adults has revealed that walking more each day can significantly lower your chances of developing chronic lower back pain later on . Specifically:

• Walking between 78 and 100 minutes daily was linked to a 13% lower risk, while going beyond 100 minutes a day yielded a 23% reduction .

• Walking at a moderate or brisk pace also helped further reduce risk—by about 15–18% compared to slower walkers .

The benefits are attributed to improved spinal mobility, activation of core and stabilizing muscles, better circulation, reduced stiffness, and less inflammation. Bonus: mood-boosting effects from endorphins and dopamine make exercise a double win .

Given that lower back pain affects tens of millions globally and costs billions in healthcare, walking offers a low‑cost, accessible solution with real impact .

📝 Key Takeaways

• Aim for at least 78 minutes of walking daily to see noticeable risk reduction (around 13%).

• Over 100 minutes per day gives even greater protection—up to 23% lower risk.

• A brisk pace provides additional benefits, but total daily walking time appears more important.

• You can break it into shorter walking sessions across the day—consistency matters more than one long walk.

• Walking also supports mental health, promotes healthier posture, and strengthens your core—all crucial to preventing back issues.