Here's how long you should walk every day to prevent back pain.
Walking can be a simple yet effective way to reduce your risk of developing lower back pain, and research suggests that spending more time on your feet may just do the trick. According to a recent study published in the Norwegian Trøndelag Health Study, adults who walked for 78 to 100 minutes per day had a 13 percent lower risk of experiencing back pain, while those who walked for 101 to 124 minutes per day had a 23 percent lower risk. And if you managed to squeeze in some extra time – say, an hour or more of walking each day – your chances of avoiding lower back pain increased to 24 percent.
But here's the thing: it's not just about how long you walk that matters, but also how briskly you move while doing so. Research has shown that walking at a leisurely pace is no match for the benefits of regular physical activity, with faster-paced walks showing a greater reduction in back pain risk.
The good news is that incorporating more walking into your daily routine doesn't have to be daunting or expensive. You can start by taking short walks during your lunch break, or try incorporating more movement into your commute – whether that's on foot, by bike, or even just on the bus or train.
Ultimately, the key takeaway here is that small, everyday changes can add up over time, and a commitment to regular physical activity may be one of the simplest and most effective ways to prevent lower back pain in the first place.
Walking can be a simple yet effective way to reduce your risk of developing lower back pain, and research suggests that spending more time on your feet may just do the trick. According to a recent study published in the Norwegian Trøndelag Health Study, adults who walked for 78 to 100 minutes per day had a 13 percent lower risk of experiencing back pain, while those who walked for 101 to 124 minutes per day had a 23 percent lower risk. And if you managed to squeeze in some extra time – say, an hour or more of walking each day – your chances of avoiding lower back pain increased to 24 percent.
But here's the thing: it's not just about how long you walk that matters, but also how briskly you move while doing so. Research has shown that walking at a leisurely pace is no match for the benefits of regular physical activity, with faster-paced walks showing a greater reduction in back pain risk.
The good news is that incorporating more walking into your daily routine doesn't have to be daunting or expensive. You can start by taking short walks during your lunch break, or try incorporating more movement into your commute – whether that's on foot, by bike, or even just on the bus or train.
Ultimately, the key takeaway here is that small, everyday changes can add up over time, and a commitment to regular physical activity may be one of the simplest and most effective ways to prevent lower back pain in the first place.
. Like, who wouldn't want to avoid that kind of pain, right? And I think what’s cool is that it’s not just about how long you walk, it’s about the pace too. I mean, my grandma used to take these super slow walks around her neighborhood and she was always complaining about back problems 
. But this article says that faster-paced walks are better? That makes sense, right?
. But for me, taking a 10-minute walk during my lunch break is definitely doable and it’s great that the article mentions that too. It’s just little changes like that which can add up over time.
. Like, taking a bike ride or walking on the bus/train is free! You don’t need some fancy gym membership or anything 
.
. We'd ride our bikes to school, play sports, and just generally get moving all day long. Nowadays, people are like "oh no, I have back pain" and then proceed to spend the whole day cooped up in an office chair 
. It's crazy how much our bodies can benefit from just a little bit of exercise and fresh air each day. And honestly, who needs fancy gyms when you can just walk around the block? 
. I mean, who can really sustain that pace for an hour and a half? 
. Don't wanna end up with more back pain than you started with 
. You have to water it every day, prune it regularly, and give it time to flourish. Same thing with our physical health. We need to make small changes that we can stick to, like taking a short walk during lunch or doing some light stretching in the morning 
. Don't be discouraged if you miss a day or two - just get back on track and keep moving forward. Every step counts! 
. And yeah, speed matters - I'm all for ditching the leisurely stroll for a brisk walk whenever possible 
!
. I personally try to take at least 30 mins of brisk walk during my lunch break and it feels amazing! My friends and I are actually thinking of starting a challenge to see who can walk the most each day, might be fun to track progress and stuff 