This Simple Daily Habit Can Greatly Reduce Back Pain, According to Physical Therapists

Erica Sweeney
·6-min read

Low back pain is incredibly common. If you have it, you might take over-the-counter pain medications, do physical therapy or get regular cortisone injections. But a simple daily habit can help reduce back pain.

More than 600 million people globally were dealing with back pain in 2020, research shows. By 2050, that number is projected to reach 843 million. One of the best ways to deal with it is by walking.

Research has shown that the more frequently you walk, the less likely you’ll experience prolonged bouts of back pain, explains Liam Globensky, PT, DPT, a physical therapist and geriatric outpatient program coordinator at Brooks Rehabilitation in Amelia Island, Florida.

“In general, walking is a good exercise for people with back pain,” says Liz Pignatiello, PT, MPT, ATC-R, a physical therapist at Atlantic Sports Health, Atlantic Health System. “It’s accessible and simple, which makes it easy for people to be compliant over time and continue to progress in their exercise program.”

So why is walking so good for your back? Here, experts explain the activity’s benefits and how to get into the habit of walking.

Why Walking Helps With Back Pain

Most people spend too much of their day sitting, and that takes a toll on your back by putting extra pressure on your back muscles and spine, says Christynne Helfrich, PT, DPT, OCS, a physical therapist at Hinge Health.

So, anytime you get up and move, it helps, she adds. Walking puts your body in an upright position, enables hip rotation, gets blood pumping through your muscles and improves mobility.

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A recent study published in The Lancet found that walking regularly significantly reduced the recurrence of back pain. Adults with a history of low back pain who walked went twice as long without their back pain coming back than the study’s control group.

A 2019 systematic review showed a connection between physical activity and improved back pain.

People with chronic lower back pain often have changes in their back’s anatomy and functioning and decreased synergy between their pelvis and trunk, Pignatiello says. They also might experience muscular atrophy, abnormal muscle activity, and “poor coordination of muscle recruitment,” she adds. So, generally, they tend to have weak lower back muscles that get tired easily.

“Walking can be helpful because it promotes increased muscular endurance and helps to address the deficits present in patients with lower back pain,” Pignatiello says.

Walking can also benefit the tissues involved in back pain, Globensky adds. The forward and backward movements of walking combined with rotation help stabilize muscles, helping them maintain their integrity long-term.

“With each step, intermittent compression and decompression is dispersed throughout the spine, which is essential for disc and joint health,” he explains.

Other Health Benefits of Walking

Walking is an aerobic exercise that’s good for you in so many ways. For one, it can improve cardiovascular health, which benefits your heart and lungs and keeps your blood flowing. It also ensures that muscles, tendons, ligaments, joints and nerves receive a good supply of blood and nutrients, Globensky says.

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Walking has been shown to lower blood pressure, resting heart rate, and body mass index, and improve mental health and quality of life, Pignatiello adds.

When you walk outside, you get the extra benefits of fresh air and vitamin D from the sun, Helfrich says, which can improve your mood, reduce anxiety and promote a sense of calm.

How Much Should You Walk?

The amount of walking you should do depends on several factors, Pignatiello says. If you’re just starting or have severe lower back pain, stick to short walks. Then, you can work up to 30 minutes a day, five days a week.

But most people should try to walk for at least 10 minutes a day, every day—or multiple 10-minute walks a day, Helfrich says.

“Getting up and moving is the most important thing that you can do when you have back pain,” she adds.

How To Start Walking

It’s always best to check with your doctor or a physical therapist before starting an exercise program, Helfrich says. Then, start slow and steady and build on that.

Pignatiello suggests beginning with just five minutes and adding a minute or two each day until you get up to 30 minutes five times a week.

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“Try starting at a steady conversational pace, meaning you could carry on a conversation throughout the walk,” she adds. Walk too slow and it could lead to abnormal muscular activity, which isn’t great for your back. Walking too fast could add extra load to your spine.

“I often recommend to my patients that you want to feel like you’re working but not so hard you’re out for the rest of the day,” Globensky says.

Choose a walking environment that’s comfortable, well-lit and has a consistent, mostly flat surface, he adds. Bring a friend, too, if possible. Helfrich suggests wearing properly fitting walking shoes that are supportive and comfortable.

Track your time and distance and note any pain, fatigue or other symptoms that you experience, Globensky. If walking causes pain and it gets worse, stop and contact your healthcare provider before walking again.

“Walkers should be considerate and mindful to listen to what their body is saying and to take breaks or call it a day so they can come back the next day to continue,” he says. “Too often, avid walkers come with an all-or-nothing approach when some activity is far better than getting no activity.”

And if you don’t enjoy walking outside or just struggle to get your steps in, Helfrich suggests purchasing a walking pad or treadmill and watching your favorite shows while you walk.

“Don't get discouraged if it is challenging at first—it should become easier over time and if you need support, seek out a physical therapist, personal trainer or other medical provider,” Pignatiello says.

Walking Isn’t a Cure for Back Pain, Though

Back pain is a complex issue that can be made worse by multiple factors, including stress and anxiety, Globensky says. While a walking routine can reduce back pain for many people, it’s not a magic bullet.

“Walking can be a great tool to use to address lower back pain, but it is only one of the many tools we have available to address lower back pain,” Pignatiello says.

Often, a combo of exercise, physical therapy, medication and other treatments may be needed to fully address your pain, she explains. “As always, it is important to listen to and follow the advice of your medical provider who can customize a plan to address your pain.”

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