Did you know that walking for around 100 minutes a day could help protect your back from chronic pain?
A new study published in JAMA Network Open suggests that it is not about how many steps you take or how fast you walk, but the total number of minutes you spend on your feet each day that really counts.
Here at Tom’s Guide, we have tried all sorts of walking trends from the Japanese walking method to the 5-4-5 walking technique and classic power walking. These methods can boost metabolism, build stamina, and even lift your mood, but if you're looking to protect your back from future pain, the real focus might simply be on spending more time walking each day.
Here is what the study discovered:
What is the study?
Scientists from the Norwegian University of Science and Technology studied more than 11,000 adults to understand how walking influences the risk of developing chronic lower back pain. Their findings point to duration as the key factor.
The researchers tracked participants’ activity levels and compared them with back pain outcomes over time. They found that people who walked for longer each day were significantly less likely to report ongoing back issues, regardless of whether they strolled slowly or picked up the pace. In other words, walking briskly didn't provide extra protection. What made the real difference was how many minutes participants clocked in total.
The threshold seemed to be around 100 minutes of walking per day. Those who regularly exceeded this amount were much less likely to develop chronic lower back pain than those who walked less. The effect held true even when other factors such as age, weight and lifestyle were considered.
Why might this be the case?
The researchers suggest that walking promotes blood flow, strengthens postural muscles and keeps the spine and hips mobile, all of which help reduce strain on the lower back. It is also one of the most accessible forms of exercise and much less likely to cause injury than higher-intensity workouts, which makes it easy to keep up over the long term.
How do I manage that daily amount of walking?
Spending 100 minutes a day walking will sound manageable to some people and completely unrealistic to others. If you own a dog, you are probably halfway there already without even thinking about it, since those morning and evening strolls quickly add up. But if your daily routine barely stretches to a quick walk to grab coffee, nearly two hours of walking might feel impossible.
The good news is you don't need to tackle all 100 minutes in one go. The study didn't suggest that long, uninterrupted treks are required. Breaking it into smaller walks can much easier to stick with or at least get close to the full amount. A 20-minute walk before work, another 20 at lunch, and a 30-minute loop after dinner gets you most of the way there.
If you're starting from a much lower baseline, take it slowly. Jumping straight to 100 minutes is unrealistic and will probably leave you feeling burned out. Try adding just 10 more minutes to your current routine each week. Swapping short drives for a walk, taking the longer route to meet your friend for dinner, or pacing while on a call are easy ways to increase your time on your feet. You might be surprised at how quickly it all adds up.
Of course, daylight and busy work schedules can make things tricky, especially in the colder months. So if fitting outdoor time around a desk job feels impossible, an under-desk treadmill could be worth the investment. It won't give you fresh air, but it does let you build walking time into your workday. We have tested the best under-desk treadmills and found they are a game-changer for anyone struggling to move more during working hours.
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