Advice

How Walking Helps Lower Back Pain

Improves blood flow & healing
Walking increases circulation to the spine and surrounding muscles. Better blood flow brings nutrients to damaged tissues and helps reduce inflammation.

Strengthens core & stabilizing muscles
Gentle walking engages your abdominal, hip, and lower back muscles. These muscle groups support your spine and improve balance, reducing the risk of future injury.

Encourages spinal flexibility
When you walk, your spine moves naturally and rhythmically. This keeps the joints mobile and helps reduce stiffness in the lower back.

Promotes better posture
A consistent walking routine encourages upright posture, which takes pressure off the lower back and reduces strain caused by sitting too long.

Boosts mood & reduces pain perception
Light aerobic activity like walking releases endorphins, the body’s natural painkillers. This can improve your mental outlook and help lower your perception of pain.

Tips for Walking With Lower Back Pain

• Start slow and short. Begin with 5 – 10 minute walks and gradually increase as your back allows.
• Wear supportive footwear. Choose cushioned, supportive shoes to reduce impact on your spine.
• Walk on even surfaces. Avoid hills or uneven terrain at first to reduce strain.
• Focus on posture. Keep your head up, shoulders relaxed, and avoid leaning forward.
• Warm up and cool down. Gentle stretching before and after walking helps prevent stiffness.

When Walking May Not Be Enough

While walking is excellent for many people, it might not be the best option in every case. Avoid or pause walking if…

• Pain increases during or after your walk
• You experience numbness, tingling, or weakness in the legs
• Your lower back feels unstable or catches during movement

These may be signs of a more serious spinal condition such as a herniated disc or nerve impingement. If you’re unsure, speak with a physical therapist or doctor before continuing.