Key Findings: The JAMA Study
A 2025 study in JAMA Network Open found a strong link between daily walking and a reduced risk of chronic low back pain (CLBP). The key takeaways are:
- Volume Trumps Intensity: The total time spent walking matters most. The walking doesn't need to feel like moderate or hard exertion to be effective.
- It's Cumulative: The "sweet spot" of 100+ minutes can be accumulated throughout the day. It doesn't have to be all in one session!
Daily Walking vs. CLBP Risk:
78-100 min/day
13%
Lower Risk
101-124 min/day
23%
Lower Risk
>125 min/day
24%
Lower Risk
Risk reduction compared to walking less than 78 minutes per day.
How Walking Helps: Patient Education Points
Breaks Up Static Postures
Adds variability to your day, breaking up repetitive positions that can contribute to pain (think "emptying your cup").
Gentle, Full-Body Movement
Moves all limbs through their available range, often in a less threatening way than specific exercises.
Improves Healing
Boosts blood flow to deliver nutrients and oxygen to spinal tissues, reducing stiffness.
Boosts Natural Pain Relief
Stimulates the release of endorphins, the body's 'feel-good' chemicals that reduce pain perception.
Practical Tips for Patients
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Use the 20/20 Rule: Every 20 minutes, take 20 seconds to do an opposite movement or change position.
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Move More at Work: Take the stairs, walk on your breaks, and find reasons to get up from your desk.
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Make it Social: Walk with your spouse, a partner, or a pet 4-5 days a week to stay consistent.
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Start Small: Begin with short, 5-10 minute walks and gradually increase your time.
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Be Consistent: Daily walking provides the most benefit. Consistency is key!
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Good Gear & Surface: Wear supportive shoes and start on flat, even ground.
References
- Haddadj, R., Nordstoga, A. L., Nilsen, T. I. L., et al. (2025). Volume and Intensity of Walking and Risk of Chronic Low Back Pain. JAMA Network Open, 8(6), e2515592. doi:10.1001/jamanetworkopen.2025.15592
- George, S. Z., Fritz, J. M., Silfies, S. P., et al. (2021). Interventions for the Management of Acute and Chronic Low Back Pain: Revision 2021. Journal of Orthopaedic & Sports Physical Therapy, 51(11), CPG1–CPG60.
- Qaseem, A., Wilt, T. J., McLean, R. M., et al. (2017). Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians. Annals of Internal Medicine, 166(7), 514–530.
- World Health Organization. (2023). WHO guideline for non-surgical management of chronic primary low back pain in adults in primary and community care settings.
