It’s simple, free and may help reduce back pain.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Walking can help manage back pain while supporting mobility and musculoskeletal health.
- Short “micro walks” throughout the day can add up and may help reduce back pain.
- Staying active, limiting sitting and managing your weight can support a healthier back.
If you’re one of the 39% of U.S. adults who experience back pain, you know firsthand how much it can interfere with everyday life. From missed work and disrupted routines to decreased quality of life, the effects of back pain can extend far beyond physical discomfort—it can affect your mental and emotional well-being, too.
When it comes to your back, movement really does matter. Spending long stretches in the same position can place stress on your joints and soft tissues, while also reducing muscle activity, notes Rasika Bhide, D.P.T., M.S., OCS. “Over time, that inactivity may contribute to stiffness, weakness and poor posture.”
But what if one simple, free daily habit could help ease back pain and potentially reduce your risk of it returning? Sounds too good to be true, right? Fortunately, it’s not. Physical therapists say one of the simplest things you can do for your back is lace up your shoes and go for a walk. Read on to learn how this everyday movement may help you manage back pain and maintain mobility for years to come.
It Keeps Your Body Moving
Walking is one of the best ways to keep your body active. “Walking is simple to do, requires no special equipment, has virtually no adverse effects and you can do it anywhere,” says Ashley Katzenback, PT, D.P.T.
Getting up and moving throughout the day gives your body a chance to shift the load created by prolonged sitting or standing while keeping your muscles engaged. Even short walks can be a worthwhile place to start. “Taking a daily walk has been shown to reduce back pain,” shares Milica McDowell, PT, D.P.T. “Even starting with five-minute ‘micro walks’ can help, and all those steps add up.”
Plus, you don’t necessarily have to squeeze in one long walk to reap the potential benefits. Research suggests that accumulating walking time throughout the day may be beneficial, with one recent study finding that participants who logged at least 100 minutes of walking per day had a 23% lower risk of low-back pain compared with those who walked for 78 minutes per day.
It Supports Musculoskeletal Health
Every step you take engages your lower body, including your glutes, one of the largest muscle groups in the body, says Katzenback. Keeping these muscles strong can help provide the stability and support your back needs to function well.
McDowell agrees, noting that walking can support several factors that are important for a healthy back. “Walking boosts your coordination, body awareness, posture and improves musculoskeletal health, which are all factors that decline in those with low back pain,” she says.
Walking also gets the joints and muscles around your spine, hips and legs moving through a gentle, repetitive range of motion. This regular movement may help support mobility and function, which are important for managing back pain. In fact, research has found that both walking and running were associated with a small but significant reduction in low-back pain compared with minimal or no intervention. Research also suggests that combining walking with resistance training may improve posture and alignment in older adults.
It Boosts Mood
When pain strikes, there’s no denying it can affect your mood. Research has found an association between chronic pain and depressive symptoms, creating a cycle where pain can affect your emotional well-being and stress can make pain feel even harder to manage. The good news is that a simple walk may address both.
Exercise produces feel-good endorphins, boosting your mood and reducing stress that can worsen back pain. Going outside for a walk may add another benefit. Research shows that walking outside—ideally in green nature—improves mood and lowers risk of depression.
In other words, walking may offer benefits that go beyond your muscles and joints. By helping you stay active, a daily walk can be a simple step toward feeling better, both physically and mentally.
Other Tips for Managing Back Pain
Adding movement is a key step in keeping your back pain at bay, but it’s not the only recommendation physical therapists provide to patients seeking relief. Consider implementing these strategies too.
- Limit sitting to no more than 30 minutes at a time. “Motion is lotion. The more you move, the better your back will feel,” says Katzenback. Experts encourage patients to set a timer when at a desk and get up and move every 30 to 45 minutes. This could mean a quick walk to the furthest restroom or even a dozen squats. Whatever you can fit in, make it happen.
- Invest in a firm chair with arm support. “Sitting is the toughest position for your lumbar spine, so if you must sit, make sure you use a firm chair and that you are at a 90-degree angle with arms supported,” suggests Katzenback.
- Choose your walking shoes wisely. McDowell advises patients against hyper-cushioned shoes, noting they can actually worsen back pain. “You have to land harder when you are walking because it is difficult to feel the ground through all that foam. Select a lower-profile shoe to help manage back pain.”
- Stretch your spine. Need instant relief? Then McDowell encourages short spine-extension breaks. “Spine-extension exercises, such as lying on your belly on the floor and pressing up, or standing with spine extension with hand supported on your back pockets area can be helpful to temporarily relieve low back pain.”
- Manage your weight. Carrying extra body weight can put more strain on your entire body, including your back. Focusing on daily movement and quality nutrition may help support a healthier body composition.
When to See a Professional
Experts agree you don’t have to wait until you’re experiencing pain to seek help from a professional. “Physical therapy is helpful from a preventive perspective as opposed to waiting for back pain to persist or cause significant impairment in activity,” shares Bhide.
Individuals employed in positions that require long periods of sitting, standing, driving or specific repetitive movements may benefit from early interventions to address ergonomics, position changes and an individualized program to strengthen specific muscle groups. “The earlier the factors are assessed, the less likely it is for them to develop chronic symptoms,” says Bhide.
Of course, if you experience pain or notice a progressive change in how you feel with movement, it’s best to consult a health care professional to rule out underlying conditions.
Our Expert Take
Back pain may feel like it’s ruling your life, but it doesn’t have to. Physical therapists agree that incorporating walking into your routine can help manage back pain while supporting your physical and mental well-being. From reducing prolonged stress on your joints, to improving posture and musculoskeletal health, there are plenty of reasons to make walking a daily habit. Experts encourage patients to get started today by incorporating micro-walks in your daily routine. It doesn’t have to be hours at a time—every step adds up.