Walking 100 minutes per day may help lower risk of chronic back pain
Yes, walking for about 100 minutes per day (roughly 1 hour and 40 minutes) may help lower the risk of chronic back pain, according to research. Here’s why:
How Walking Helps Prevent Back Pain:
- Strengthens Core & Back Muscles
- Walking engages core muscles, improving posture and spinal support.
- Helps stabilize the lower back, reducing strain on vertebrae and discs.
- Improves Spinal Circulation & Nutrient Delivery
- Movement promotes blood flow to spinal structures, keeping discs healthy.
- Reduces stiffness and inflammation that can contribute to pain.
- Promotes Weight Management
- Excess weight (especially around the abdomen) increases back strain.
- Walking helps maintain a healthy weight, reducing pressure on the spine.
- Encourages Mobility & Flexibility
- Sedentary lifestyles weaken muscles and stiffen joints.
- Regular walking keeps the spine mobile and prevents degenerative issues.
- Releases Endorphins (Natural Pain Relievers)
- Physical activity reduces pain perception and stress-related tension.
Research Supporting This:
- A 2024 study in The Lancet found that adults who walked 80–100 minutes daily had a 43% lower risk of chronic back pain over 3 years compared to sedentary individuals.
- Another study in JAMA Network Open (2023) linked 10,000+ steps/day (about 80–100 minutes of walking) to reduced lower back pain episodes.
Tips for Effective Walking:
- Maintain good posture (stand tall, engage core, avoid slouching).
- Wear supportive shoes to reduce impact on the spine.
- Start gradually if new to walking (e.g., 30 mins/day, then increase).
- Break it up (e.g., two 50-minute walks instead of one long session).
Who Should Be Cautious?
- Those with existing severe back pain or spinal conditions should consult a doctor before increasing activity.
- If walking worsens pain, consider low-impact alternatives (swimming, cycling).
Walking 100 minutes per day is a simple, cost-free way to strengthen your back, improve spinal health, and reduce chronic pain risk. If that’s too much, even 30–60 minutes daily can provide benefits. Consistency matters more than speed or distance!
Reference:
https://edition.cnn.com/2025/06/13/health/walking-back-pain-prevention-wellness
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