一项挪威大型追踪研究量化了「每天走路多久」与慢性下背痛风险的关系：每日步行时间超过100分钟者，相较于每日78分钟或更少者，下背问题风险低23%。整体呈现随步行时间增加、风险下降的趋势，且效果在约100分钟附近最明显。

研究追踪11,194名成人（平均55岁）共4年；受试者起初皆无慢性下背痛。研究以大腿与髋部加速度计在1周内客观量测步行时间与速度，之后每年评估过去一年是否出现「持续3个月以上」的背痛。

结果显示步行「时间」比「速度」更关键：每天78–100分钟者风险低13%，101–124分钟者低23%，125分钟以上者低24%，呈现接近平台的递减。研究亦指出挪威人一生中约60%–80%会经历背痛，背颈痛医疗成本负担高，因此将日常步行时间提高可能带来个人与社会层面的成本节省。

A large Norwegian follow-up study quantifies how daily walking relates to chronic low back pain risk: people walking more than 100 minutes per day had a 23% lower risk than those walking 78 minutes or less. The pattern is a dose-response trend, with the biggest shift occurring around the 100-minute mark.

Researchers followed 11,194 adults (mean age 55) for 4 years; all were free of chronic low back pain at baseline. Participants wore thigh and hip accelerometers for 1 week to measure walking time and speed objectively, then were assessed yearly for back pain lasting 3 months or more during the prior year.

Walking time mattered more than walking speed: 78–100 minutes/day was linked to a 13% lower risk, 101–124 minutes/day to 23% lower risk, and 125+ minutes/day to 24% lower risk, suggesting diminishing returns beyond ~100 minutes. The team notes lifetime back-pain prevalence in Norway of about 60%–80% and high medical costs from back/neck pain, implying that increasing daily walking time could reduce both individual burden and system-level spending.