Can Walking Actually Fix Your Back Pain? Find Out Here

Back pain is one of the most common health issues around the world, affecting people of all ages. The trigger for it could be anything-from sitting for long hours to poor posture or a sedentary lifestyle. Though medications, physiotherapy, and rest are often prescribed, one easy and often ignored remedy that can make a difference is walking. 

But can walking actually fix back pain? The editorial team of Onlymyhealth reached out to our expert, Dr Ekshit Agarwal, Consultant, Orthopaedics & Joint Replacement at CK Birla Hospitals, Jaipur, who helped us understand how. Read ahead to find out.

Link Between Walking and Back Health

Walking is an aerobic exercise that minimises impact, improves blood circulation, strengthens muscles, and increases flexibility. According to Dr Agarwal, "Walking can help mobilise the spine and improve your posture. It strengthens the muscles that support your back, including the core, hips, and legs, which in turn reduces pressure on your lower back."

When we walk, the spinal structures are moved and stretched in a controlled manner, improving the exchange of nutrients and fluids within the discs, which are the soft, cushioning structures between the vertebrae. This keeps them healthy and less prone to degeneration or stiffness.

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How Walking Helps Relieve Back Pain

Here are a few ways walking relieves back pain, according to Dr Agarwal: 

1. Improves Circulation

Walking is a great way to increase blood circulation, which assists in bringing oxygen and nutrition to spinal tissues, thus promoting the healing process and reducing inflammation.

2. Strengthens Core and Back Muscles

A strong core supports the spine and prevents excess pressure on the lower back. Walking normally engages muscles in the abdomen and lower back.

3. Improves Posture

Sedentary behaviours may cause hunching and/or muscle imbalances. Walking helps to align the spine and shoulders, encouraging neutral posturing with time.

4. Reduces Stiffness

Long periods of sitting or inactivity can make back muscles tight and joints stiff. Walking improves flexibility and reduces discomfort.

5. Improves Mood and Pain Tolerance

Regular walking releases endorphins, which are the natural painkillers that help improve mood and reduce perceived pain.

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How Much Walking Is Enough to Relieve Back Pain?

If you are a beginner, start slow. Dr Agarwal advised, "Begin with 10 to 15 minutes, twice a day, and then increase it to 30 to 45 minutes every day as endurance increases. Consistency is more important than intensity. Avoid brisk walking or going uphill/downhill during the initial stages if you have acute pain. The goal should be to walk at a comfortable pace and maintain an upright posture."

He also emphasises the need for good shoes to support the spine and minimise impact. Cushioned, supportive shoes can make walking safer and far more effective for those dealing with chronic back discomfort.

When Walking Might Not Help Relieve Back Pain

While walking benefits most people, it is not a one-size-fits-all solution. “If the pain in your back is caused due to structural issues, like a slipped disc, spinal stenosis, or severe arthritis, simple walking may not be sufficient,” Dr Agarwal shared. In such a case, medical evaluation and targeted treatment such as physiotherapy or guided exercises may become quite necessary.

Similarly, numbness, tingling, or sharp, radiating pain down into the leg may be symptoms of nerve compression. If you walk without seeking proper medical advice, it could get worse. If the pain persists for more than a few weeks, always consult your orthopedist.

Tips for Safe and Effective Walking

Here are some expert-approved tips for walking that can help better your back pain:

• Warm up with gentle stretches before you begin your walk.
• Keep a neutral spine and try not to lean forward or slouch.
• Make your steps small and controlled, especially on uneven surfaces.
• Wear comfortable shoes and avoid carrying heavy bags when out walking.
• Cool down with some light stretches after your walk.

Bottomline

Walking is among the simplest, effective, and accessible methods to support back health. It may not cure every type of back pain, but it can definitely reduce stiffness, strengthen muscles, and improve overall mobility. According to experts, a regular walking routine, combined with good posture and a healthy lifestyle, can go a long way in preventing and managing back pain naturally.