Is Walking Good for Lower Back Pain? Simple Steps to Relief

Low back pain is the leading cause of disability worldwide, affecting over 600 million people globally. It doesn’t just affect your ability to move with ease. It can also affect your mental well-being and quality of life. 

The good news is that most people with low back pain have improvement in pain and function within 6 weeks. On the flip side, 7 out of 10 people will have a recurrence of low back pain within 12 months. 

So what can you do if you have low back pain? In addition to other conservative measures, staying active can help. Research has shown the benefits of physical activity in treating and preventing low back pain. New studies are shedding more light on this topic, specifically the proven benefits of walking.

Does walking help relieve lower back pain?

Yes. You may be aware of some of the other health benefits of walking, but did you know it also helps support a healthy back? 

A 2019 meta-analysis found that a walking routine was just as effective at relieving low back pain as an exercise routine. In another study, walking was as or more effective than yoga in relieving back pain. 

Walking might also be preventive when it comes to back pain. A 2024 study found that those who walked regularly could go nearly twice as long without a recurrence of back pain. 

Here’s how walking helps to relieve and prevent lower back pain.

Improves circulation

Walking gets your heart pumping. And that increases blood flow and brings nutrients and oxygen to your muscles and joints. A low-impact exercise like walking improves circulation, which loosens tight muscles and promotes healing. As a bonus, walking also helps keep your heart and lungs healthy.

Strengthens muscles and bones

You probably know that walking strengthens your legs, including your hamstrings and quads. However, it also strengthens the muscles that support your back, called the erector spinae muscles. And walking strengthens your other core muscles, including the glutes and abdominal muscles. A strong core supports a healthy spine.

EXPERT PICKS: WHAT TO READ NEXT

• Most episodes of acute low back pain are due to muscle strain. Massage therapy can help ease tension and improve flexibility.

• Muscle relaxers are commonly prescribed for back pain. But how do they work, and do they actually help?

• Sometimes, back pain is so severe it needs a trip to the ER. Certain symptoms can indicate when it’s best to get medical attention sooner than later.

Walking is considered a weight-bearing activity, which helps keep your bones strong. Weight-bearing exercise can prevent osteoporosis, a condition that often affects the spine. 

Increases flexibility

Traditional stretching isn’t the only way to stretch. Walking is considered an active or dynamic stretch. It improves blood flow to your muscles and increases flexibility in your legs, back, and trunk muscles. This helps prevent stiffness and improves mobility. It also prevents muscle knots and muscle imbalances, which can cause low back pain.

Improves sleep quality

Quality sleep is vital to staying healthy, as it helps your body heal and recover. Research has found that those with a regular walking program sleep better than those who are less active. 

Helps maintain healthy weight

Having excess weight can strain the muscles and ligaments in your back and alter the natural curve of your spine. Staying active through regular exercise like walking burns calories, builds muscle, and can help maintain a healthy weight. 

This is important, because having excess weight has been linked with chronic low back pain. In fact, another study suggests it’s a risk factor for acute back pain turning into chronic pain.

Tips for walking with lower back pain

Walking is an accessible exercise that only requires a good pair of walking shoes — no equipment or gym membership required. There are benefits to exercising outdoors, but that may not always be possible. In these cases, a treadmill, indoor track, or shopping mall is a good option. 

The key to starting a walking routine is to listen to your body. Stop if you have severe pain. Be sure to talk with your primary care provider first if you’re new to exercise or you have moderate or severe pain. 

Here are tips to get started on a walking program for low back pain:

• Start with short walks: Depending on your pain and fitness level, you may want to start with 10 to 15 minutes of walking daily. Only walk as far as you can without increased pain. You can also break up your walking and do 10 minutes in the morning and 10 minutes in the evening, for example. Consider going for short walks after meals for added health benefits.

• Gradually increase duration: As you get into a routine and your fitness improves, increase your time walking. For example, you can increase your daily walk time by 5 minutes each week. Work up to walking 5 days a week for 30 minutes a day. 

• Wear supportive shoes: It’s best to wear shoes that have good support for your feet and absorb shock. Look for shoes that have good arch support. You may need additional support if you have high arches or flat feet. Walking shoes should also have plenty of cushioning in the heel to absorb shock. 

• Focus on your form: To get the maximum benefit from walking, focus on having good posture. Avoid slouching by keeping your shoulders down and back. Look straight ahead, and let your arms swing naturally at your sides. Keep your core engaged and avoid taking long strides, which can stress your legs. 

• Walk on flat, even surfaces: Start by walking on flat surfaces before progressing to inclines and hills. Walking on a treadmill is an excellent way to control the incline and speed when starting. 

• Take regular breaks to rest and stretch: Start by walking at a comfortable speed before moving to a brisk walk. Take rest breaks as needed, or break up your time walking. Spend 5 to 10 minutes after walking with some cool-down stretches. 

• Consider aquatic walking: If it’s hot outside or you have joint pain limiting your ability to walk, try walking in a pool. The buoyancy of the water helps take pressure off your joints. Aquatic therapy includes walking along with other in-water exercises. It has been shown to relieve pain and improve function in those with chronic low back pain.

What other treatments can relieve lower back pain?

In addition to a regular walking routine, other treatment options are available to help relieve and prevent low back pain:

• Strengthening and stretching: A regular strengthening program focusing on core strength and a stretching routine can help protect your back. If you need help, a physical therapist can provide lifestyle tips and an exercise routine.

• Staying active: Other low-impact activities include yoga, Pilates, tai chi, or water aerobics.

• Cold or heat therapy: Cold packs can help with pain from inflammation, and heat can help relax tight muscles.

• Adjusting your sleeping position: Avoid sleeping on your stomach, and use pillows to your advantage. 

• Over-the-counter (OTC) pain relief: Pain relievers and topical creams can provide temporary relief. 

• Noninvasive treatments: Acupuncture or massage therapy can help for muscular back pain. 

Talk to a healthcare professional if your pain doesn’t improve in 4 weeks. They may offer other treatment options or order imaging tests to figure out what’s going on.

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

Our editorial standards

Meet our experts