The 100-Minute Secret That Prevents Chronic Back Pain
Low back pain is the number one cause of pain and disability worldwide.
There are already, 600 million people suffering from back pain… and that number is expected to balloon to over 800 million in the next 20 years.
If you’re already battling back pain, be sure to check out my article on chronic pain from earlier this week. In it, I revealed a natural solution that can reduce pain in hours.
But if you’re fortunate enough to not suffer from back pain, this tip could assure you never do…
The secret to a healthy, pain-free life doesn’t have to be complicated.
But it does need to get you moving.
Let me explain…
Researchers analyzed data on more than 11,000 people, tracking their walking patterns for seven days. Four years later, researchers followed up to see who had developed back pain.
Two results stood out:
- The more someone walked, the lower their risk of back pain.
- A brisk pace had more of a protective effect than a slow one.
For perspective, those who walked the most averaged over 125 minutes daily. While those who walked the least averaged less than 78 minutes.
However, even walking an average amount—about 100 minutes daily—resulted in a 23 percent decrease in the risk of developing chronic lower back pain.
There are plenty of reasons why walking works. It…
- strengthens your core muscles, which protects your spine
- increases flexibility in your lower back and hips
- reduces pressure on your lumbar discs
- boosts blood flow to your back
In fact, walking can help even if you’re already suffering from chronic back pain. Research indicates walking is also an effective way to reduce existing pain.
If you’re not already getting your steps in, now is the perfect time to start.
Just be sure to ramp up slowly, increasing your speed and distance over time.
P.S. Why stop with walking? Natural solutions often work better when combined. Pair your new walking routine with this “POLAR” pain solution instead.
View Sources
Haddadj R, Nordstoga AL, Nilsen TIL, et al. Volume and Intensity of Walking and Risk of Chronic Low Back Pain. JAMA Netw Open. 2025;8(6):e2515592. doi:10.1001/jamanetworkopen.2025.15592
