Walking is a low-impact exercise that can also help with weight management, which is a must for those experiencing lower back pain. (File photo/Canva)Are you one of those with a desk job that’s giving you an aching lower back? If a new Norwegian study is anything to go by, then you can reduce the risk of chronic low back pain by 23 per cent simply by walking 100 minutes a day.The study, recently published in the journal JAMA Network Open, says increasing the length of time and its intensity may help lower your risk for chronic low back pain. Researchers analysed medical data from more than 11,000 adult participants with an average age of about 55, between 2017 and 2019 as well as a follow-up between 2021 and 2023. So how was the 100-minute cutoff arrived at? That’s because the gains plateaued off after that limit.What is low back pain?Low back pain refers to a dull ache, sharp pain or stiffness, in the lumbar region of the spine, the area between the bottom of the ribcage and the top of the pelvis. It may be accompanied by a limited range of motion or pain radiating pain down the legs. It’s not just the elderly; people in their 20s, 30s and 40s are reporting stiffness, soreness and recurring spasms at alarming rates since we sit more than we move.Over time, this leads to poor spinal circulation, loss of muscle mass, stiffening of hip flexors responsible for lifting your leg and bending, compressed discs and ultimately pain. So routine movements begin to feel like monumental hurdles.What’s the relationship between walking and spine health?It’s common to dismiss walking as too simple. But with every step, your spine shifts gently. These micro-movements keep spinal tissues nourished and mobile, not in a jarring way but like oiling a well-used hinge. Walking improves circulation.It activates your core, glutes, hips and pelvic muscles. These muscle groups are crucial for spinal support. Walking strengthens them gently and naturally, without overloading them. It naturally lifts your chest, lengthens your spine and encourages a balanced rhythm between left and right. In contrast to the slouch of screens and sofas, walking restores your body’s vertical integrity.Walking is a low-impact exercise that can also help with weight management, which is a must for those experiencing lower back pain. Carrying excess weight can put extra pressure on the spine and joints, exacerbating back pain. Walking triggers the release of endorphins, natural pain-relieving chemicals, in the body.How to take out 100 minutes for walking?Story continues below this adA hundred minutes might sound like a lot but it doesn’t need to happen all at once. A 30-minute morning walk, 30 minutes after lunch and 40 minutes in the evening (just three 10-15 minute walks between meetings or chores). Move while on phone calls, take the stairs, park a little farther or walk your pet longer than usual. Or invite someone to walk instead of sitting over coffee. What matters most isn’t perfection, it’s momentum.Taking the first stepIf you’re already in pain, start small. Even five minutes help. Avoid uneven or inclined surfaces and choose flat, familiar routes. Wear supportive shoes and take rest breaks when needed. And if pain increases, pause but return when you can. Because what matters is consistency, not intensity.(Dr Mehta is holistic health expert)© The Indian Express Pvt LtdTags:back painlower back pain