Back pain is one of the most common health complaints, especially after 50. But a major new study shows that something as simple as walking can help prevent it.
In research published in JAMA Network Open, scientists followed more than 31,000 adults for over four years. They found that people who walked at least 125 minutes per day lowered their risk of developing chronic low back pain by 23%. Even those who walked 100 minutes per day saw significant benefits.
That might sound like a lot of time devoted to walking! But the good news is that any increase in walking appears to help. You don’t have to hit 100 or 125 minutes a day to start seeing progress. Just walking a little more each day, even 10- to 15-minute blocks, can make a difference over time.
Walking helps keep muscles loose, strengthens the back and core, improves circulation, helps with weight management, and reduces stress — all of which contribute to back pain prevention.
If you’re already experiencing back pain, check with your doctor before starting any new exercise routine. But for prevention? A simple daily walk is one of the easiest, safest, and most effective steps you can take.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.