Pharmacy and Health Blog from myGenericPharmacy.com

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:

1. Strengthens Core & Back Muscles
   • Walking engages core muscles, improving posture and spinal support.
   • Helps stabilize the lower back, reducing strain on vertebrae and discs.
2. Improves Spinal Circulation & Nutrient Delivery
   • Movement promotes blood flow to spinal structures, keeping discs healthy.
   • Reduces stiffness and inflammation that can contribute to pain.
3. Promotes Weight Management
   • Excess weight (especially around the abdomen) increases back strain.
   • Walking helps maintain a healthy weight, reducing pressure on the spine.
4. Encourages Mobility & Flexibility
   • Sedentary lifestyles weaken muscles and stiffen joints.
   • Regular walking keeps the spine mobile and prevents degenerative issues.
5. 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://www.medicalnewstoday.com/articles/walking-100-minutes-per-day-may-help-lower-risk-chronic-back-pain

https://edition.cnn.com/2025/06/13/health/walking-back-pain-prevention-wellness

https://www.onlymyhealth.com/100-minutes-of-walking-a-day-may-cut-chronic-back-pain-risks-expert-reacts-to-study-12977833000

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https://mygenericpharmacy.com/category/disease/muscle-weakness

In recent years, chronic pain has gained recognition as a medical condition in and of itself. This is because chronic pain is a disease process that is so complicated that we are only now beginning to understand what triggers it. However, what does it feel like to live with chronic pain, and how does the body and brain cope with it? Some of the terms people frequently use to describe their pain include dull, aching, gnawing, burning, sharp, shooting, and piercing.

Imagine having to deal with some of this every day until you have no idea what it’s like to go about your day without this constant pain that gradually saps your physical and mental stamina. For many people who suffer from chronic pain, that is their reality. It could be an internal struggle concealed behind gritted teeth and fake smiles, and some days might be fantastic and some days awful. However, how does chronic pain become, well, chronic? In the most recent episode of our Pain Awareness Month-themed In Conversation podcast, Medical News Today delves into the science of chronic pain with Dr. Tony L. and Hilary Guite. As Joel Nelson, a longtime patient and advocate for psoriatic disease and arthritis talks about his own experience with pain.

Because chronic pain is not life-threatening, it is frequently disregarded as merely a symptom of a more serious issue or not given the attention it deserves. Chronic pain, however, has a social as well as a personal cost. According to studies, individuals who experience chronic pain may find it difficult to carry out daily tasks and activities and may also have worse general health. Chronic pain sufferers may also experience unemployment or unstable employment. Chronic pain was not recognized or diagnosed until 2018 when the International Classification of Diseases (ICD) assigned it a code in the draft version of the new ICD-11 coding system. Chronic primary pain and chronic secondary pain are the two new classifications of chronic pain made by the World Health Organization (WHO).

According to this classification, primary pain is defined as pain that cannot be attributed to or explained by another medical condition. Fibromyalgia and persistent primary low back pain are a couple of examples. A widespread pain disorder that affects at least four to five body parts and lasts for at least three months, but typically longer, fibromyalgia varies from person to person. Since there is no other explanation for the pain, Dr. Dot Guite clarified that it is a form of primary chronic pain. Conversely, secondary pain results from or is a result of an underlying medical condition. This would include pain from ulcerative colitis, cancer, or arthritis.

I began experiencing chronic pain when I was ten years old. And ever since, Joel Nelson told MNT’s In Conversation, “Chronic pain has kind of been an intermittent part of my life right up until the present day.”. Joel, who is currently 38 years old, has experienced chronic pain for several decades. My first encounter with pain was when I felt a burning sensation in my hip that resembled gravel. And it just got worse the more I used the joint; eventually, he said, I was losing some of my mobility. At that point, like most people do, he made the decision to ask for assistance. Joel claimed that noise is the best way to characterize his ongoing pain. I have always referred to it as noise because, on the days when the pain is severe, I simply lose the capacity to take in additional information and manage several tasks at once, he said.

In light of my current condition, I believe that the experience’s fluidity is its most significant lesson. In the end, my mobility and limits can vary from anything to the point where I can do more than just walk, and I might be able to run and cycle a little bit like I do now, to possibly needing crutches again the following week. Pain dictates a lot of that. I get a lot of stiffness in the mornings from arthritis, but the pain is what keeps me from doing things. Joel said it’s difficult to predict what will happen next with his chronic pain, likening it to a series of chapters. Researchers have discovered that a gateway receptor known as Toll-like receptor 4 (TLR4) may be a governing factor behind the development of chronic pain from acute pain.

We are aware that signaling that is typically linked to what is known as innate immunity can be activated in response to various types of tissue or nerve damage. And the toll-like receptor is one of the mediators of that. It turns out that although those receptors are typically present to detect the presence of foreign bugs, like E. coli, those insects contain a substance known as lipopolysaccharide, or LPS, in their cell membrane. According to Dr. Dot Yaksh, bacteria are the source of that, which is not typically present in our system. You don’t need to acquire it; you are born with it. It is constantly present. Over the past few years, we’ve discovered that your body releases a variety of substances that will activate those same toll-like receptors, he continued.

The central immune system may be primed for elevated pain states by toll-like receptors. The body begins to release products from inflammatory cells in response to damaging stimuli, stressors, or tissue damage, particularly in the gastrointestinal tract or microbiome. According to him, when this occurs, the products that are expelled from our bodies can activate toll-like receptors. One such receptor is called TLR4, and it is found on both sensory neurons and inflammatory cells. Dr. According to Yaksh, TLR4 activation makes the nervous system more reactive but doesn’t actually cause as much pain. In addition to this priming, Dr. Dot Guite noted that if additional stressors are present at the time, such as poor diet or psychological distress, this can trigger a series of events that can accelerate the transition to chronic pain.

TLR4 activation initiates a cascade, a series of events that will result in increased expression of numerous receptors and channels capable of enhancing the system’s response. When this occurs, the initial tissue damage is followed by this improved response. It only makes the system more reactive; it doesn’t really cause the pain condition. According to him, Joel’s circumstances are consistent with the idea that people can experience different kinds of pain. That can be made worse by “psychological” stressors, which can intensify a pain state that may actually have a physiological component that we don’t fully comprehend, he continued.

Dr. Yaksh, for instance, proposed that Joel’s condition was likely made worse by the stress (and joy) of becoming a father and all the other factors involved, making it more difficult to manage the pain. He emphasized that this did not lessen the reality of the pain. The transition from one state to another, which we refer to as an acute to chronic transition or the chronification of the pain state, was established by Joel’s pain condition, the events that were connected to the psoriatic diagnosis, and other factors, he explained. I believe that there was likely a very strong, emotional component to his situation.