How Walking Improves Back Health

Walking is relatively easy and one of the most overlooked ways to help relieve back pain and prevent – or lessen – future flare-ups of low back pain.

Walking Strengthens the Muscles that Support the Spine

Walking strengthens the muscles supporting the spine by actively engaging and contracting the core, back, and leg muscles, which work together to stabilize the spine. Weak muscles from a sedentary lifestyle may cause spine misalignment, leading to fatigue, degeneration, and pain over time.^,

Walking improves muscle strength and endurance through a combination of:

• Improved muscle strength. Walking strengthens the muscles providing better support to the spine, reducing the risk of strain and injury. Walking also strengthens the legs providing extra support and reducing stress on the spine.
• Improved muscle endurance. Walking increases the endurance of the core, back, leg, and spinal muscles, making them more fatigue-resistant.^,
• Increased blood circulation. Walking stimulates blood circulation throughout the body, including the muscles. Improved circulation helps deliver fresh oxygen and nutrients, promotes cell growth and repair, and removes metabolic waste products, including toxins, from the muscle tissues.
• Increased muscle fiber activation. Walking stimulates different muscle fibers, such as slow-twitch and fast-twitch fibers, promoting their development and enhancing muscle strength.

Regular walking and strengthening of the core, back, and leg muscles and small stabilizing muscles help support the spine and improve overall posture. Over time, strengthening these muscles through walking supports overall back stability and reduces the risk of injuries and falls.

Watch How to Start Walking Program When You Have Low Back Pain Video

Walking Increases Lower Back Flexibility

Walking increases lower back flexibility by engaging the muscles surrounding the lower back and promoting a healthy range of motion. Flexible lower back muscles contribute to reduced pain and improved function in performing daily activities.

Walking benefits related to flexibility and range of motion include:

• Reduced muscle tension. Walking engages and stretches the muscles and ligaments surrounding the lower back, such as the hip flexors, gluteal muscles, and hamstrings. Stretching these muscles relieves muscle tension and stiffness, reducing lower back pain.
• Increased spinal movement. Walking involves a wide range of motions, including flexion, extension, rotation, and lateral bending, that help improve the flexibility of the lower back, reducing stiffness and the risk of disc degeneration.
• Increased joint mobilization. Walking involves regular weight-bearing and repetitive motion, which helps mobilize and lubricate the joints, including those in the lower back. Mobilized and well-lubricated joints are less prone to stiffness, reducing the risk of injuries.

Having flexible muscles and ligaments around the spine serves to improve posture, reduce strain on the discs, and promotes natural spine curvature.

Additional Ways Walking Helps Heal Back Pain

Committing to a regular walking program may provide additional benefits, including:

• Increased bone density. Walking requires that the bones bear the weight of the upper body, and this weight-bearing exercise helps increase bone density, reducing the risk of an osteoporotic fracture.
• Enhanced spinal disc health. Walking helps nourish the spinal discs by increasing fluid exchange. The pumping action of walking facilitates the absorption of nutrients and the removal of waste products from the spinal discs, promoting better spinal health and resilience.
• Reduced lower back strain. Promoting calorie burn, improving metabolism, and gradually decreasing weight helps minimize the load on the back, ensuring better spinal health and overall well-being.
• Increased production of natural painkillers. Walking – especially at a moderately intense pace – stimulates the release of endorphins, the body’s natural feel-good hormones that reduce pain and stress.^,

Walking may be a natural and enjoyable way to alleviate low back pain. By gradually improving cardiovascular fitness, patients will find that they are able to engage in additional physical activities to further strengthen and support their back.

Precautions for Walking with Back Conditions

There are a few conditions that warrant caution before starting a new walking exercise routine, including:

• Acute back injury. A recent back injury, such as a muscle strain, sprain, vertebral fracture, or other injury, may require a short rest and healing before engaging in any exercise, including walking.
• Herniated disc. A lumbar herniated disc occurs when the nucleus pulposus (soft core) of a spinal disc pushes out into the layers of the annulus fibrosus (outer covering) at varying degrees, potentially causing nerve compression and pain. Walking may aggravate symptoms in some cases.
• Spinal stenosis. Spinal stenosis refers to narrowing of the spinal canal, which may lead to nerve compression and pain. Walking on level surfaces may be well-tolerated, but individuals with spinal stenosis may experience discomfort or pain when walking downhill or for extended periods.^,

It is advisable to consult with a physician or physical therapist to discuss any concerns and provide prescribed guidance and exercises.

Water Therapy as a Gentle Alternative to Walking

For some with lower back pain, even a generally well-tolerated exercise such as walking is too painful. In these cases, walking and other exercises may be performed in a pool – called aquatic therapy – so that the water provides buoyancy and reduces the impact on the lower back.

Tips for Starting a Walking Routine

The following considerations may be helpful for starting a walking routine:

• Set realistic goals. Start with achievable goals based on both fitness level and back pain intensity. Begin with a 5 to 10-minute walk every day and gradually increase the duration.
• Be consistent. Make walking a regular part of a routine by walking at the same time every day.
• Make it social. Invite friends or join a walking group for motivation and accountability.
• Use fitness apps. Track progress and get feedback with fitness apps and wearable devices.
• Bring headphones. Make walking enjoyable by listening to audiobooks, podcasts, or a favorite playlist.

Starting a regular walking program immediately, being consistent, and making it enjoyable may have both immediate and long-term benefits in improving lower back health, restoring function, and preventing pain.