Treating your back pain with massage and stretches? According to Christynne Helfrich, a physical therapist at Hinge Health, you might want to try going for a walk instead.
“A lot of people notice their back hurts more after sitting or lying still for a long time, then it eases once they get up and move around,” she says.
“Gentle movement like walking increases blood flow, reduces stiffness, and helps calm irritated tissues in the low back, which can dial down pain signals.”
Helfrich also explains that walking helps maintain muscles in your core, which stabilize your upper body—so walking is a good way to maintain important strength if your backache limits you from doing other activities.
Should you rest if you have back pain?
If you have back pain, you should consult a health professional to get advice on what activities to avoid. But Helfrich says walking is generally a good idea if you have mild back pain.
“For most people with common low back pain, complete rest isn’t necessary and can actually make things feel worse,” she says.
“Often, a flare-up only needs a little rest, then a gentle return to movement, including walking, to help things settle.”
A good way to measure how your movement is impacting your wellness is by checking in with yourself after a walk.
“If a short walk leaves your back slightly sore, but it settles within a few hours, that’s usually a sign your body is tolerating it. If your pain spikes sharply, lingers, or keeps getting worse every time you walk, that’s a cue to scale back,” says Helfrich.
If you have severe back pain, new numbness, tingling, or weakness in one or both legs, or pain after a major fall or accident, those are signs that you need to see a doctor promptly.
How to use walking to ease back pain
Rather than embarking on a long hike, start short and sweet.
“The best type of walking for back pain is short, comfortable bouts of walking, but throughout the day,” Helfrich says.
“Rather than one long 30-45 minute walking session, if you have back pain, it’s better to move and walk more frequently.
“Even moving for five minutes frequently throughout the day can provide similar benefits to a single 45-minute workout, especially for stiffness and joint pain.”
Try this gentle walking workout if you have back pain
You don't need to follow a specific walking workout to ease your back pain, but Helfrich has put a short routine together that you can follow.
- Comfortable walking (3-5min): Go slow as you warm up gradually.
- Brisk walking (3-5min): Pick up the pace. You should be able to speak in full sentences without gasping for air.
- Comfortable walking (3-5min): Go slow again as you recover from the brisk walking.
“For back pain, I like this very simple, interval-style approach that people can scale up or down,” says Helfrich.
“As you get more comfortable, you can play with inclines and directions, like walking on gentle hills, slight declines, or even sideways on a safe surface to engage your hips and glutes in different ways,” she adds.
Top tips for walking with back pain
Below, Helfrich has shared more advice to help you walk with minimal pain.
- Make sure you are in good, supportive shoes.
- Don’t forget your arms! Adding an intentional arm swing can actually help you walk faster if that’s your goal. Keep your elbows bent at 90° and make sure that your arms don’t cross your body's midline, because this causes your torso to twist. You want to try to keep your shoulders square ahead.
- Experiment with your stride length. Sometimes long strides can increase tension in your lower back. Try a slightly shorter stride length to see if that is more tolerable.
- Focus on shorter but more frequent bouts of walking before you start increasing your distance.
Shop walking shoes
If you need new walking shoes, here are three of my top picks from my guide to the best walking shoes.
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