Table of ContentsView AllTable of ContentsWhy Does It Help?How to WalkWho Shouldn’t Walk?Other Activities to Limit
Table of ContentsView All
View All
Table of Contents
Why Does It Help?
How to Walk
Who Shouldn’t Walk?
Other Activities to Limit
Walking is one of the best ways to help chronic or recurrentlower back pain. A 2024 study found that an individualized and progressive walking program that gradually builds up to at least 130 minutes of moderate-intensity walking per week significantly reduces lowerback pain.
Walking is a cost-effective and easily accessible way to relieve lower back pain and prevent recurrence. It strengthens lower back muscles, improves posture, and stabilizes thelumbar spine.Walking regularly can help relieve severe lower back pain and prevent future flare-ups.
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Why Does Walking Help Lower Back Pain?
Walking is a great exercise for lower back pain. In general, movement is better for people with recurrent lower back than inactivity. Being sedentary can make back pain worse.
Walking is a daily habit that’s easy to incorporate into your weekly routine to helps lower back pain—as well as overall health—in many ways, including:
How to Walk to Reap the Benefits
To make sure you’re getting all the benefits of walking, be sure to do the following:
Who Should Avoid Walking With Lower Back Pain?
If you’re experiencing severe lower back pain due to a traumatic injury or medical condition, always speak to a healthcare provider before you start walking regularly.
High-impact activities such as running on hard surfaces or playing basketball can exacerbate chronic lower back pain. Below are some other activities to limit if you have chronic lower back pain:
Summary
Walking is a good way to treat and prevent lower back pain. If your lower back always hurts, making daily walks a part of your weekly routine can help relieve the pain. Other benefits include better overall physical health, improved posture, and better blood flow.
Is Walking Good for Sciatica Relief?
17 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Pocovi NC, Lin CWC, French SD, et al.Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (Walkback): a randomised controlled trial.The Lancet. 2024;404(10448):134-144. doi:10.1016/S0140-6736(24)00755-4Suh JH, Kim H, Jung GP, Ko JY, Ryu JS.The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.Medicine. 2019;98(26):e16173. doi:10.1097/MD.0000000000016173NIH: National Library of Medicine.Low back pain: Learn More – Why movement is so important for back pain.Macquarie University.Walking to combat back pain: world-first study shows dramatic improvement.Smith JA, Stabbert H, Bagwell JJ, Teng HL, Wade V, Lee SP.Do people with low back pain walk differently? A systematic review and meta-analysis.Journal of Sport and Health Science. 2022;11(4):450-465. doi:10.1016/j.jshs.2022.02.001Suh JH, Kim H, Jung GP, Ko JY, Ryu JS.The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.Medicine. 2019;98(26):e16173. doi:10.1097/MD.0000000000016173Lee JS, Kang SJ.The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients.J Exerc Rehabil. 2016;12(5):463-470 doi:10.12965/jer.1632650.325Henry M, Baudry S.Age-related changes in leg proprioception: implications for postural control.Journal of Neurophysiology. 2019;122(2):525-538. doi:10.1152/jn.00067.2019Sitthipornvorakul E, Klinsophon T, Sihawong R, Janwantanakul P.The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials.Musculoskeletal Science and Practice. 2018;34:38-46. doi:10.1016/j.msksp.2017.12.003Zhang SL, Liu HQ, Xu XZ, Zhi J, Geng JJ, Chen J.Effects of exercise therapy on knee joint function and synovial fluid cytokine levels in patients with knee osteoarthritis.Mol Med Rep. 2013;7(1):183-186. doi:10.3892/mmr.2012.1168Slouma M, Kharrat L, Tezegdenti A, et al.Pro-inflammatory cytokines in patients with low back pain: A comparative study.Reumatología Clínica (English Edition). 2023;19(5):244-248. doi:10.1016/j.reumae.2022.07.002Wang M, Yuan H, Lei F, et al.Abdominal fat is a reliable indicator of lumbar intervertebral disc degeneration than body mass index.World Neurosurgery. 2024;182:e171-e177. doi:10.1016/j.wneu.2023.11.066Choi S, Nah S, Jang HD, Moon JE, Han S.Association between chronic low back pain and degree of stress: a nationwide cross-sectional study.Sci Rep. 2021;11(1):14549. doi:10.1038/s41598-021-94001-1Bruehl S, Burns JW, Koltyn K, et al.Are endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trial.Pain. 2020;161(12):2887-2897. doi:10.1097/j.pain.0000000000001969Pocovi NC, de Campos TF, Christine Lin CW, Merom D, Tiedemann A, Hancock MJ.Walking, cycling, and swimming for nonspecific low back pain: a systematic review with meta-analysis.Journal of Orthopaedic & Sports Physical Therapy. 2022;52(2):85-99 doi:10.2519/jospt.2022.10612Gordon R, Bloxham S.A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain.Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022Al-otaibi ST.Prevention of occupational back pain. J Family Community Med. 2015;22(2):73-7. doi:10.4103/2230-8229.155370Additional ReadingStevans JM, Delitto A, Khoja SS, et al.Risk factors associated with transition from acute to chronic low back pain in us patients seeking primary care.JAMA Netw Open. 2021;4(2):e2037371. doi:10.1001/jamanetworkopen.2020.37371
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Pocovi NC, Lin CWC, French SD, et al.Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (Walkback): a randomised controlled trial.The Lancet. 2024;404(10448):134-144. doi:10.1016/S0140-6736(24)00755-4Suh JH, Kim H, Jung GP, Ko JY, Ryu JS.The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.Medicine. 2019;98(26):e16173. doi:10.1097/MD.0000000000016173NIH: National Library of Medicine.Low back pain: Learn More – Why movement is so important for back pain.Macquarie University.Walking to combat back pain: world-first study shows dramatic improvement.Smith JA, Stabbert H, Bagwell JJ, Teng HL, Wade V, Lee SP.Do people with low back pain walk differently? A systematic review and meta-analysis.Journal of Sport and Health Science. 2022;11(4):450-465. doi:10.1016/j.jshs.2022.02.001Suh JH, Kim H, Jung GP, Ko JY, Ryu JS.The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.Medicine. 2019;98(26):e16173. doi:10.1097/MD.0000000000016173Lee JS, Kang SJ.The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients.J Exerc Rehabil. 2016;12(5):463-470 doi:10.12965/jer.1632650.325Henry M, Baudry S.Age-related changes in leg proprioception: implications for postural control.Journal of Neurophysiology. 2019;122(2):525-538. doi:10.1152/jn.00067.2019Sitthipornvorakul E, Klinsophon T, Sihawong R, Janwantanakul P.The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials.Musculoskeletal Science and Practice. 2018;34:38-46. doi:10.1016/j.msksp.2017.12.003Zhang SL, Liu HQ, Xu XZ, Zhi J, Geng JJ, Chen J.Effects of exercise therapy on knee joint function and synovial fluid cytokine levels in patients with knee osteoarthritis.Mol Med Rep. 2013;7(1):183-186. doi:10.3892/mmr.2012.1168Slouma M, Kharrat L, Tezegdenti A, et al.Pro-inflammatory cytokines in patients with low back pain: A comparative study.Reumatología Clínica (English Edition). 2023;19(5):244-248. doi:10.1016/j.reumae.2022.07.002Wang M, Yuan H, Lei F, et al.Abdominal fat is a reliable indicator of lumbar intervertebral disc degeneration than body mass index.World Neurosurgery. 2024;182:e171-e177. doi:10.1016/j.wneu.2023.11.066Choi S, Nah S, Jang HD, Moon JE, Han S.Association between chronic low back pain and degree of stress: a nationwide cross-sectional study.Sci Rep. 2021;11(1):14549. doi:10.1038/s41598-021-94001-1Bruehl S, Burns JW, Koltyn K, et al.Are endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trial.Pain. 2020;161(12):2887-2897. doi:10.1097/j.pain.0000000000001969Pocovi NC, de Campos TF, Christine Lin CW, Merom D, Tiedemann A, Hancock MJ.Walking, cycling, and swimming for nonspecific low back pain: a systematic review with meta-analysis.Journal of Orthopaedic & Sports Physical Therapy. 2022;52(2):85-99 doi:10.2519/jospt.2022.10612Gordon R, Bloxham S.A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain.Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022Al-otaibi ST.Prevention of occupational back pain. J Family Community Med. 2015;22(2):73-7. doi:10.4103/2230-8229.155370Additional ReadingStevans JM, Delitto A, Khoja SS, et al.Risk factors associated with transition from acute to chronic low back pain in us patients seeking primary care.JAMA Netw Open. 2021;4(2):e2037371. doi:10.1001/jamanetworkopen.2020.37371
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Pocovi NC, Lin CWC, French SD, et al.Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (Walkback): a randomised controlled trial.The Lancet. 2024;404(10448):134-144. doi:10.1016/S0140-6736(24)00755-4Suh JH, Kim H, Jung GP, Ko JY, Ryu JS.The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.Medicine. 2019;98(26):e16173. doi:10.1097/MD.0000000000016173NIH: National Library of Medicine.Low back pain: Learn More – Why movement is so important for back pain.Macquarie University.Walking to combat back pain: world-first study shows dramatic improvement.Smith JA, Stabbert H, Bagwell JJ, Teng HL, Wade V, Lee SP.Do people with low back pain walk differently? A systematic review and meta-analysis.Journal of Sport and Health Science. 2022;11(4):450-465. doi:10.1016/j.jshs.2022.02.001Suh JH, Kim H, Jung GP, Ko JY, Ryu JS.The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.Medicine. 2019;98(26):e16173. doi:10.1097/MD.0000000000016173Lee JS, Kang SJ.The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients.J Exerc Rehabil. 2016;12(5):463-470 doi:10.12965/jer.1632650.325Henry M, Baudry S.Age-related changes in leg proprioception: implications for postural control.Journal of Neurophysiology. 2019;122(2):525-538. doi:10.1152/jn.00067.2019Sitthipornvorakul E, Klinsophon T, Sihawong R, Janwantanakul P.The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials.Musculoskeletal Science and Practice. 2018;34:38-46. doi:10.1016/j.msksp.2017.12.003Zhang SL, Liu HQ, Xu XZ, Zhi J, Geng JJ, Chen J.Effects of exercise therapy on knee joint function and synovial fluid cytokine levels in patients with knee osteoarthritis.Mol Med Rep. 2013;7(1):183-186. doi:10.3892/mmr.2012.1168Slouma M, Kharrat L, Tezegdenti A, et al.Pro-inflammatory cytokines in patients with low back pain: A comparative study.Reumatología Clínica (English Edition). 2023;19(5):244-248. doi:10.1016/j.reumae.2022.07.002Wang M, Yuan H, Lei F, et al.Abdominal fat is a reliable indicator of lumbar intervertebral disc degeneration than body mass index.World Neurosurgery. 2024;182:e171-e177. doi:10.1016/j.wneu.2023.11.066Choi S, Nah S, Jang HD, Moon JE, Han S.Association between chronic low back pain and degree of stress: a nationwide cross-sectional study.Sci Rep. 2021;11(1):14549. doi:10.1038/s41598-021-94001-1Bruehl S, Burns JW, Koltyn K, et al.Are endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trial.Pain. 2020;161(12):2887-2897. doi:10.1097/j.pain.0000000000001969Pocovi NC, de Campos TF, Christine Lin CW, Merom D, Tiedemann A, Hancock MJ.Walking, cycling, and swimming for nonspecific low back pain: a systematic review with meta-analysis.Journal of Orthopaedic & Sports Physical Therapy. 2022;52(2):85-99 doi:10.2519/jospt.2022.10612Gordon R, Bloxham S.A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain.Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022Al-otaibi ST.Prevention of occupational back pain. J Family Community Med. 2015;22(2):73-7. doi:10.4103/2230-8229.155370
Pocovi NC, Lin CWC, French SD, et al.Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (Walkback): a randomised controlled trial.The Lancet. 2024;404(10448):134-144. doi:10.1016/S0140-6736(24)00755-4
Suh JH, Kim H, Jung GP, Ko JY, Ryu JS.The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.Medicine. 2019;98(26):e16173. doi:10.1097/MD.0000000000016173
NIH: National Library of Medicine.Low back pain: Learn More – Why movement is so important for back pain.
Macquarie University.Walking to combat back pain: world-first study shows dramatic improvement.
Smith JA, Stabbert H, Bagwell JJ, Teng HL, Wade V, Lee SP.Do people with low back pain walk differently? A systematic review and meta-analysis.Journal of Sport and Health Science. 2022;11(4):450-465. doi:10.1016/j.jshs.2022.02.001
Lee JS, Kang SJ.The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients.J Exerc Rehabil. 2016;12(5):463-470 doi:10.12965/jer.1632650.325
Henry M, Baudry S.Age-related changes in leg proprioception: implications for postural control.Journal of Neurophysiology. 2019;122(2):525-538. doi:10.1152/jn.00067.2019
Sitthipornvorakul E, Klinsophon T, Sihawong R, Janwantanakul P.The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials.Musculoskeletal Science and Practice. 2018;34:38-46. doi:10.1016/j.msksp.2017.12.003
Zhang SL, Liu HQ, Xu XZ, Zhi J, Geng JJ, Chen J.Effects of exercise therapy on knee joint function and synovial fluid cytokine levels in patients with knee osteoarthritis.Mol Med Rep. 2013;7(1):183-186. doi:10.3892/mmr.2012.1168
Slouma M, Kharrat L, Tezegdenti A, et al.Pro-inflammatory cytokines in patients with low back pain: A comparative study.Reumatología Clínica (English Edition). 2023;19(5):244-248. doi:10.1016/j.reumae.2022.07.002
Wang M, Yuan H, Lei F, et al.Abdominal fat is a reliable indicator of lumbar intervertebral disc degeneration than body mass index.World Neurosurgery. 2024;182:e171-e177. doi:10.1016/j.wneu.2023.11.066
Choi S, Nah S, Jang HD, Moon JE, Han S.Association between chronic low back pain and degree of stress: a nationwide cross-sectional study.Sci Rep. 2021;11(1):14549. doi:10.1038/s41598-021-94001-1
Bruehl S, Burns JW, Koltyn K, et al.Are endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trial.Pain. 2020;161(12):2887-2897. doi:10.1097/j.pain.0000000000001969
Pocovi NC, de Campos TF, Christine Lin CW, Merom D, Tiedemann A, Hancock MJ.Walking, cycling, and swimming for nonspecific low back pain: a systematic review with meta-analysis.Journal of Orthopaedic & Sports Physical Therapy. 2022;52(2):85-99 doi:10.2519/jospt.2022.10612
Gordon R, Bloxham S.A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain.Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022
Al-otaibi ST.Prevention of occupational back pain. J Family Community Med. 2015;22(2):73-7. doi:10.4103/2230-8229.155370
Stevans JM, Delitto A, Khoja SS, et al.Risk factors associated with transition from acute to chronic low back pain in us patients seeking primary care.JAMA Netw Open. 2021;4(2):e2037371. doi:10.1001/jamanetworkopen.2020.37371
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