Can Walking for 78 Minutes a Day Prevent Herniated Discs and Back Pain?
Low back pain has become one of the most common ailments of our time. Sitting at a desk for long periods, a sedentary lifestyle, and poor posture can lead to problems like herniated discs, flattened discs, and lumbar spinal stenosis. But could the solution be that simple? Could walking, simply walking, prevent chronic low back pain?
What Does Scientific Research Say?
A comprehensive study conducted by the Norwegian University of Science and Technology in 2025 revealed a strong correlation between walking duration and the risk of developing chronic low back pain. The research was published in the prestigious medical journal JAMA Network Open. (Source)
The study details are as follows:
• Health data for more than 11,000 adults was tracked for several years.
• Participants recorded how long and at what pace they walked for a week using accelerometers attached to their thighs and waist.
• Any low back pain lasting longer than three months was classified as chronic low back pain.
Risk Decreases as Walking Duration Increases
The results of the study are quite striking:
• Individuals who walk 78 to 100 minutes per day have a 13% lower risk of chronic back pain compared to those who walk less than 78 minutes per day.
• This rate rises to 23% for those who walk more than 100 minutes per day.
• Walking duration, not walking speed (intensity), is the determining factor.
How to Understand a Herniated Disc?
Here’s one of the most frequently asked questions: How can a herniated disc be detected? The answer lies in some typical symptoms:
• Localized pain in the lower back
• Numbness and tingling radiating to the hips, legs, or feet
• Pain that worsens after bending over, coughing, or sitting for long periods
• Decreased muscle strength and loss of reflexes
• Feeling of stiffness in the lower back in the morning If you experience these symptoms, you should definitely consult a specialist to take preventative measures early.
Is Walking Good for Back Pain?
Yes, regular walking is one of the most natural exercises for back health. Brisk walking strengthens the back and lumbar muscles, reducing strain on the spine. However, in some cases, walking duration should be individualized.
Attention Those With Knee Arthritis and Knee Pain!
For individuals experiencing knee pain, knee arthritis (gonarthrosis), meniscus tears, or dehydration, walking for 78 minutes a day can put strain on joints. However, this doesn’t mean you should give up walking entirely. In such cases, the best approach is to walk for 25–30 minutes, rest for 10 minutes, and then continue walking. Intermittent walking like this supports joint health and can strengthen muscles by increasing circulation.
Is Herniated Disc Surgery Necessary?
Not every case of a herniated disc requires surgery. Early intervention prevents chronic pain. Many patients can find relief through nonsurgical methods and lifestyle changes.
What is Good for Back Pain?
Walking alone may not be enough to relieve back pain. There are some important points to consider in daily life to protect back health and relieve pain:
• Personalized exercise programs: Exercises designed to suit the musculoskeletal system and performed under professional guidance help strengthen the muscles around the waist.
• Applications such as Prolotherapy and Prolozone: These treatment methods can help reduce pain by strengthening the connective tissues in the lumbar region.
• Correcting posture: Unconsciously performing poor posture in daily life is one of the most common causes of back pain.
• Stretching: Simple but effective stretching exercises for the lower back and back can provide relief by reducing muscle tension.
• Proper sleeping position: Sleeping with a pillow or on an orthopedic mattress that supports the lumbar region helps maintain the correct position of the spine throughout the night.
• Avoiding heavy lifting: Sudden and incorrect movements in daily life can increase the risk of a herniated disc. Lifting with proper technique and support is crucial.
Take Steps for a Healthy Waistline
Walking is one of the simplest yet most effective exercises. By walking for 78 minutes a day, you can protect your back health and reduce your risk of a herniated disc. Don’t let a herniated disc slow you down.
Let’s walk, friends!