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 BACK PAIN PREVENTION STEPS




If you want to dodge chronic back pain, it might be time to lace up your sneakers and make walking a non-negotiable part of your day. A massive study out of the Norwegian University of Science and Technology tracked over 11,000 people and found something refreshingly simple: walking more — not faster — can slash your risk of developing nagging lower back issues.

It’s not about power-walking or racking up steps at lightning speed. The big difference came from people who walked at least 100 minutes a day, even at a relaxed pace. They saw a 23% lower risk of developing chronic back pain compared to those who walked less. Just moving more, every day, made all the difference.

These results, published in JAMA Network Open, are a wake-up call. Back pain is widespread — up to 80% of us will deal with it at some point, and one in five Norwegians is struggling with it right now. It’s a problem that costs health systems billions and drains your quality of life.

But prevention might be as easy as getting up and out the door each day. Even a stroll counts. It’s the consistency and the minutes that matter most, not the intensity.

So if you’re looking to get serious about your health, protect your back, and feel your best — start walking daily. Don’t overthink it. Just move.

And if you want to really take charge of your health, consider working with a dedicated health coach. The team at ProTime-Fitness.org specializes in helping people build simple, sustainable exercise habits that fit real life. They can help you design a routine that keeps you pain-free, energized, and on track for the long run.

Your body will thank you — not just today, but for years to come. So why not start today? Head outside, take a walk, and take the first step toward a healthier, pain-free future.

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