100 minutes a day that can save your back. How to reduce the risk of chronic lumbar pain by 23%
Are you among those who stay at the office all day and face persistent back pain, especially in the lumbar area? A new Norwegian study comes with good news: you can reduce the risk of chronic lumbar pain by 23% by a 100-minute daily walk.
Persistent lumbar pain can be diminished by 100 min daily walks. Photo shutterstock
Recently published in the prestigious magazine Jama Network Openresearch shows that both the duration and the intensity of walking plays an essential role in preventing chronic back pain.
But why exactly 100 minutes? The answer is simple: the benefits of walking began to stagnate beyond this threshold. In other words, 100 minutes seems to be “The optimal area” in which the body takes the most of the movement to protect its back.
In this article you will discover: what happens to your back when you sit too much on the chair and how sedentarism influences lumbar pain; Why walking is so effective in preventing and reducing back pain; How you can easily integrate the 100 minutes recommended in your daily routine, without radically changing your program; Practical tips to start walking safe even if you already have lumbar pain; But also how correct posture and simple exercises complete the benefits of walking for a healthy back.
Whether you want to prevent lumbar pain, or you want to relieve discomfort already installed, this guide will help you understand what your body needs and how to help it work optimally daily.
Norwegian research confirming the benefits of walking in chronic lumbar pain prevention
The study we refer to is entitled “Volume and Inteity of Walking and Risk of Chronic Low Back Pain”. The research was carried out by the Norwegian University of Science and Technology and published in mid -June 2025.
The study included 11,194 adults from Norway, with an average age of 55, who did not present chronic lumbar pain at the beginning of the research. The participants wore accelerometers for a week to monitor the duration and intensity of walking, and then were followed between 2021 and 2023 to evaluate the onset of chronic lumbar pain.
The results showed that:
- Going more than 100 minutes a day was associated with a 23% reduction in the risk of chronic lumbar pain, compared to those who went less than 78 minutes a day.
- Walking with moderate or rapid intensity (at least 4.1 km/h) reduced the risk of chronic lumbar pain by up to 18%.
The analysis, therefore, suggests that both the volume and the intensity of walking are essential factors in the prevention of chronic lumbar pain. Also, the researchers point out that walking is an accessible and low cost activity, which can be largely promoted to reduce the burden of these pains.
The first medical data were collected between 2017 and 2019, followed by a new set of observations between 2021 and 2023.
What is lumbar pain
The lumbar pain manifests itself as a sensation of discomfort, tension or even sharp stings in the lower back area – more precisely, between the base of the chest and the upper part of the basin. Often, it can be accompanied by rigidity, reduced mobility or pain that radiates to the feet.
And no, it's not a problem just the elderly. More and more young people, especially from the 20-40 -year -old age groups, feel pains, stings or recurrent spasms. And the main culprit? Chronic sedentaryism – we stay more than we move.
In time this lifestyle leads to:
- poor circulation at the spine level,
- loss of muscle mass,
- stiffening the hip flexors (muscles responsible for lifting the foot and bending),
- Taking intervertebral discs,
- And, inevitably, pain.
This is how everyday trivial movements are coming to seem colossal efforts. So, if the job keeps you stuck to the chair, it may be time to turn a simple walk into a daily habit with real health effects.
What is the connection between walking and the health of the spine
Many underestimate walking, considering it too simple to have real effects. However, at every step, the spine moves slightly, making fine micro-help that maintain hydrated, flexible and functional spinal discs-not suddenly, but like a well-greased hinge.
Walking:
- improves blood circulation;
- activates the basic muscles (core), buttocks, hips and pelvic area – essential muscle groups for supporting the spine;
- progressively strengthens the column, without overload;
- It helps to straighten the posture, elongate the spine and restore a natural balance between the left and right side of the body.
Compared to the coconut position in front of the screens or sofas, walking gives the body natural verticality.
It is also a low impact exercise on the joints, ideal for weight management – a vital appearance for those suffering from lumbar pain, because the extra pounds exert additional pressure on the spine and joints, amplifying the discomfort.
In addition, walking triggers the release of endorphins, natural substances of the body with analgesic effect, which help to reduce pain and improve the general condition.
How to find 100 minutes for walking without giving your life over your head
100 minutes of walking a day may seem discouraging, but the good news is that you don't have to do them at once. You can divide them into small segments, easy to integrate into your daily routine:
- 30 minutes in the morning, for a boost of energy;
- 30 minutes after lunch, to avoid the torope;
- 40 minutes in the evening, to end the day in a gentle pace (or only 3 short walks of 10–15 minutes between tasks or breaks).
You can also:
- to move while talking on the phone;
- to climb the stairs instead of the elevator;
- to park further;
- to take the dog for a longer walk than usual;
- Make a shopping alert session or walk on the districts by checking the prices and offers of the products that interest you;
- Or to propose to a friend a walk instead of a static coffee.
First step toward healing
If you already feel pain, start with small steps. Even 5 minutes walk I can make a difference. Avoid uneven or sloping lands and choose flat, familiar routes. Wear comfortable footwear and take breaks whenever you feel the need.
If the pain intensifies, stop, but do not give up-come back to walks when you feel ready, recommend the specialists.
Not the perfection or intensity of the effort matters, but the consistency. Each step puts things in motion – not only in the body, but also in mind.
