Introduction
If you’ve ever struggled with low back pain—or want to avoid it altogether—there’s a simple, science-backed activity you can start today: walking. A 2025 study published in JAMA Network Open has found that walking daily can significantly reduce your risk of developing chronic low back pain.
As a chiropractor, I’ve always encouraged movement and activity. Now, we have solid data showing just how effective walking can be in protecting the spine.
What the Research Shows
In this large study, over 11,000 people who had no chronic low back pain were followed over a 4-year period. Researchers used accelerometers (motion-sensing devices) to measure how much and how intensely each person walked each day.
Here’s what they found:
- People who walked more than 78 minutes per day had a reduced risk of developing chronic low back pain.
- The sweet spot was 100 minutes per day, which led to a 23% lower risk.
- While walking speed (intensity) helped, walking volume (time) was the most important factor.
What Does 78 Minutes Look Like in Steps?
Roughly speaking, 78 minutes of walking equals 8,000–9,000 steps, depending on your pace and stride. If you’re using a step tracker or smartwatch, this is a great daily goal to aim for.
Why Walking Works
Walking gently activates the postural muscles, promotes circulation, hydrates the intervertebral discs, and keeps your spine moving—without loading it too much. It’s low-impact, doesn’t require a gym, and can be done almost anywhere.
As a chiropractor, I often explain that the spine is made for movement. When you walk regularly, you nourish your spine and support the structures that keep you upright and pain-free.
Clinical Takeaway
If you’re currently sedentary or dealing with occasional stiffness, start small and work your way up. Even 10-minute walks added throughout your day can build up to that 78-minute mark.
Pain prevention doesn’t need to be complex. In fact, it’s as simple as lacing up your shoes and heading out the door.
Final Thoughts
If you’re aiming to prevent back pain or support your spine health, consistent walking is one of the best tools available—and it’s free. Need help developing a spine-friendly routine? I’d be happy to help you at your next appointment.
Here’s to your health,
Dr. Jerome Fryer, DC
Dynamic Chiropractic Clinic – Nanaimo, BC
đź“š Reference
Haddadj R, et al. Volume and Intensity of Walking and Risk of Chronic Low Back Pain. JAMA Network Open. 2025;8(6):e2515592. Read the full study
