A new study reveals that walking a specific number of steps each day could be a simple cure for persistent back pain.
Several individuals experience an episode of back pain at least once a year. Although concerning, the “disease of the century” is difficult to relieve for many of us. But according to science, there is a remedy that is as simple as it is effective: movement.
According to a recent study, published in the scientific journal JAMA Network in June 2025, simply counting a specific number of steps at the end of the day would be enough to see these pains disappear.
How long should you walk to relieve your back pain?
By analysing data from more than 11,000 people, observed over two decades, researchers concluded that stretching your legs for at least 100 minutes a day (or 1 hour and 40 minutes) could be the key to optimal back health.
“People who walked between 101 and 124 minutes per day had a 23% lower risk of developing chronic low back pain compared to those who walked less than 78 minutes per day. Those who walked 125 minutes or more per day also saw a similar benefit (about a 24% lower risk),” summarises MindBodyGreen.
Read also: Why this simple walking routine could be the easiest health hack to transform your body and mind
Walk longer, not faster
Science shows that the duration of movement is more beneficial than intensity — though intense activity also has its benefits. “Researchers concluded that adding more walking time to your day could be one of the most effective (and practical) ways to protect your spine,” continues the American outlet.
To reach this goal, you don’t need long, continuous walks. You can break it up: a 30-minute walk in the morning, 20 minutes after lunch, and the rest in the evening after work. (Also count the time you spend shopping, taking calls while standing, and so on.)
If you’re not used to walking this much, “start small wherever you can. Park a little farther away or take the stairs when possible. Also, walk while listening to a podcast or chatting with a friend. Use movement as a reset — sitting for long hours can strain your lower back,” adds MindBodyGreen.
Read more: Rucking: The fitness trend that’s taking walking to the next level
This article was originally published by Gwendoline Beauchet on the Marie Claire France website.
