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1. Shard Calculation

Query:

Response:

Calculated Shard: 151 (from laksa065)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa151.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health","crawl_time":1776103450,"first_indexed_time":1691426143,"http_code":200,"src_unparsed":"com,spine-health!www,\/wellness\/exercise\/how-walking-improves-back-health s443","src_root_hash":"12565626164814078751","history_drop_reason":null,"meta_title":"How Walking Improves Back Health","meta_descriptions":["Walking strengthens the muscles that support the back and improves spinal flexibility, reducing back stiffness and pain."],"attrs_boilerpipe_text":"Walking is relatively easy and one of the most overlooked ways to help relieve back pain and prevent – or lessen – future flare-ups of\nlow back pain\n.\n1\nMeng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365.\nhttp:\/\/doi.org\/10.1097\/PHM.0000000000000188\nWalking Strengthens the Muscles that Support the Spine\nWalking 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.\n2\nValdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77.\nhttp:\/\/doi.org\/10.3389\/fmed.2018.00077\n,\n3\nVerbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430.\nhttp:\/\/doi.org\/10.1016\/j.pain.2010.01.020\nWalking improves muscle strength and endurance through a combination of:\nImproved muscle strength.\nWalking strengthens the muscles providing better support to the spine, reducing the risk of strain and injury.\n4\nLee 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.\nhttp:\/\/doi.org\/10.12965\/jer.1632650.325\n \nWalking also strengthens the legs providing extra support and reducing stress on the spine.\n4\nLee 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.\nhttp:\/\/doi.org\/10.12965\/jer.1632650.325\nImproved muscle endurance.\nWalking increases the endurance of the core, back, leg, and spinal muscles, making them more fatigue-resistant.\n4\nLee 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.\nhttp:\/\/doi.org\/10.12965\/jer.1632650.325\n,\n5\nGordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22.\nhttp:\/\/doi.org\/10.3390\/healthcare4020022\nIncreased blood circulation.\nWalking 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.\n5\nGordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22.\nhttp:\/\/doi.org\/10.3390\/healthcare4020022\nIncreased muscle fiber activation.\nWalking stimulates different muscle fibers, such as slow-twitch and fast-twitch fibers, promoting their development and enhancing muscle strength.\n6\nHarber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459.\nhttp:\/\/doi.org\/10.1152\/ajpregu.00354.2009\nRegular walking and strengthening of the core, back, and leg muscles and small stabilizing muscles help support the spine and\nimprove overall posture\n.\n5\nGordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22.\nhttp:\/\/doi.org\/10.3390\/healthcare4020022\n Over time, strengthening these muscles through walking supports overall back stability and reduces the risk of injuries and falls.\n5\nGordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22.\nhttp:\/\/doi.org\/10.3390\/healthcare4020022\nWatch\nHow to Start Walking Program When You Have Low Back Pain Video\nIn This Article:\nWalking Increases Lower Back Flexibility\nWalking 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.\n5\nGordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22.\nhttp:\/\/doi.org\/10.3390\/healthcare4020022\nWalking benefits related to flexibility and range of motion include:\nReduced muscle tension.\nWalking 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.\n7\nHodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107.\nhttp:\/\/doi.org\/10.1097\/AJP.0000000000000098\nIncreased spinal movement.\nWalking 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\ndisc degeneration\n.\n7\nHodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107.\nhttp:\/\/doi.org\/10.1097\/AJP.0000000000000098\nIncreased joint mobilization.\nWalking involves regular weight-bearing and repetitive motion, which helps mobilize and lubricate the joints, including those in the lower back.\n8\nVincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM&R. 2014;6(5):418-426.\nhttp:\/\/doi.org\/10.1016\/j.pmrj.2013.11.002\n Mobilized and well-lubricated joints are less prone to stiffness, reducing the risk of injuries.\n8\nVincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM&R. 2014;6(5):418-426.\nhttp:\/\/doi.org\/10.1016\/j.pmrj.2013.11.002\nHaving flexible muscles and ligaments around the spine serves to improve posture, reduce strain on the discs, and promotes natural spine curvature.\n5\nGordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22.\nhttp:\/\/doi.org\/10.3390\/healthcare4020022\nAdditional Ways Walking Helps Heal Back Pain\nCommitting to a regular walking program may provide additional benefits, including:\nIncreased bone density.\nWalking 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\nosteoporotic fracture\n.\n5\nGordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22.\nhttp:\/\/doi.org\/10.3390\/healthcare4020022\nEnhanced spinal disc health.\nWalking 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\nspinal discs\n, promoting better spinal health and resilience.\n5\nGordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22.\nhttp:\/\/doi.org\/10.3390\/healthcare4020022\nReduced lower back strain.\nPromoting calorie burn, improving metabolism, and gradually decreasing weight helps minimize the load on the back, ensuring better spinal health and overall well-being.\n1\nMeng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365.\nhttp:\/\/doi.org\/10.1097\/PHM.0000000000000188\nIncreased production of natural painkillers.\nWalking – especially at a moderately intense pace – stimulates the release of endorphins, the body’s natural feel-good hormones that reduce pain and stress.\n4\nLee 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.\nhttp:\/\/doi.org\/10.12965\/jer.1632650.325\n,\n9\nRobertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from:\nhttps:\/\/www.ncbi.nlm.nih.gov\/books\/NBK99429\/\nWalking 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.\nPrecautions for Walking with Back Conditions\nThere are a few conditions that warrant caution before starting a new walking exercise routine, including:\nAcute back injury.\nA recent back injury, such as a\nmuscle strain\n, sprain,\nvertebral fracture\n, or other injury, may require a short rest and healing before engaging in any exercise, including walking.\nHerniated disc.\nA\nlumbar herniated disc\noccurs 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.\n10\nDydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2023 Jan 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from:\nhttps:\/\/www.ncbi.nlm.nih.gov\/books\/NBK441822\/\nSpinal stenosis.\nSpinal stenosis\nrefers 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.\n11\nOğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918\nhttp:\/\/doi.org\/10.1007\/s00586-007-0317-y\n,\n12\nTomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653.\nhttps:\/\/doi.org\/10.1016\/j.apmr.2011.09.023\nIt is advisable to consult with a physician or physical therapist to discuss any concerns and provide prescribed guidance and exercises.\nWater Therapy as a Gentle Alternative to Walking\nFor 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\naquatic therapy\n– so that the water provides buoyancy and reduces the impact on the lower back.\n13\nBaena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360.\nhttp:\/\/doi.org\/10.1177\/0269215513504943\nTips for Starting a Walking Routine\nThe following considerations may be helpful for starting a walking routine:\nSet realistic goals.\nStart 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.\nBe consistent.\nMake walking a regular part of a routine by walking at the same time every day.\nMake it social.\nInvite friends or join a walking group for motivation and accountability.\nUse fitness apps.\nTrack progress and get feedback with fitness apps and wearable devices.\nBring headphones.\nMake walking enjoyable by listening to audiobooks, podcasts, or a favorite playlist.\nStarting 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.\n5\nGordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22.\nhttp:\/\/doi.org\/10.3390\/healthcare4020022\n1\nMeng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365.\nhttp:\/\/doi.org\/10.1097\/PHM.0000000000000188\n2\nValdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77.\nhttp:\/\/doi.org\/10.3389\/fmed.2018.00077\n3\nVerbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430.\nhttp:\/\/doi.org\/10.1016\/j.pain.2010.01.020\n4\nLee 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.\nhttp:\/\/doi.org\/10.12965\/jer.1632650.325\n5\nGordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22.\nhttp:\/\/doi.org\/10.3390\/healthcare4020022\n6\nHarber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459.\nhttp:\/\/doi.org\/10.1152\/ajpregu.00354.2009\n7\nHodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107.\nhttp:\/\/doi.org\/10.1097\/AJP.0000000000000098\n8\nVincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM&R. 2014;6(5):418-426.\nhttp:\/\/doi.org\/10.1016\/j.pmrj.2013.11.002\n9\nRobertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from:\nhttps:\/\/www.ncbi.nlm.nih.gov\/books\/NBK99429\/\n10\nDydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2023 Jan 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from:\nhttps:\/\/www.ncbi.nlm.nih.gov\/books\/NBK441822\/\n11\nOğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918\nhttp:\/\/doi.org\/10.1007\/s00586-007-0317-y\n12\nTomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653.\nhttps:\/\/doi.org\/10.1016\/j.apmr.2011.09.023\n13\nBaena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360.\nhttp:\/\/doi.org\/10.1177\/0269215513504943\nNext Page:\nTechniques for Effective Exercise Walking\nPages:\n1\n2\n3\n4\nDr. Andrew Cole has 30 years of experience specializing in spine and joint pain management. Dr. Cole has held numerous medical appointments throughout his career, and recently served as the Executive Director of Rehabilitation & Performance Medicine Enterprise for Swedish Health Services and as Medical Director of Ambulatory Musculoskeletal Services for Swedish Medical Group.\nEditor’s Top Picks\nVideo: 2 Walking Tips to Avoid Sciatica Pain\nHow Your Walking Posture Affects Your Sciatic Nerve\n2 Walking Tips for Piriformis Syndrome Video\nAdvantages and Disadvantages of Treadmill Use for Exercise and Pain Relief\n2 Walking Tips to Avoid Sciatica Pain\nHow to Start Walking Program When You Have Low Back Pain Video","attrs_markdown":"[Skip to main content](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#main-content)\n\n[Spine-health Home ![](https:\/\/res.cloudinary.com\/da1molee1\/image\/upload\/fl_sanitize\/c_fill,g_west,h_50,w_270\/spine-health-horizontal-color.svg?_a=BAAAV6E0)](https:\/\/www.spine-health.com\/)   [Subscribe](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health)\n\n- [Conditions](https:\/\/www.spine-health.com\/conditions)\n  - Back\n  - [Arthritis](https:\/\/www.spine-health.com\/conditions\/arthritis)\n  - [Chronic Pain](https:\/\/www.spine-health.com\/conditions\/chronic-pain)\n  - [Degenerative Disc Disease](https:\/\/www.spine-health.com\/conditions\/degenerative-disc-disease)\n  - [Herniated Disc](https:\/\/www.spine-health.com\/conditions\/herniated-disc)\n  - [Lower Back Pain](https:\/\/www.spine-health.com\/conditions\/lower-back-pain)\n  - [Neck Pain](https:\/\/www.spine-health.com\/conditions\/neck-pain)\n  - [Osteoporosis](https:\/\/www.spine-health.com\/conditions\/osteoporosis)\n  - [Sciatica](https:\/\/www.spine-health.com\/conditions\/sciatica)\n  - [Spinal Stenosis](https:\/\/www.spine-health.com\/conditions\/spinal-stenosis)\n  - [All Conditions](https:\/\/www.spine-health.com\/conditions)\n- [Treatment](https:\/\/www.spine-health.com\/treatment)\n  - Back\n  - [Alternative Care](https:\/\/www.spine-health.com\/treatment\/alternative-care)\n  - [Artificial Disc Replacement](https:\/\/www.spine-health.com\/treatment\/artificial-disc-replacement)\n  - [Back Surgery](https:\/\/www.spine-health.com\/treatment\/back-surgery)\n  - [Chiropractic](https:\/\/www.spine-health.com\/treatment\/chiropractic)\n  - [Injections](https:\/\/www.spine-health.com\/treatment\/injections)\n  - [Pain Management](https:\/\/www.spine-health.com\/treatment\/pain-management)\n  - [Pain Medication](https:\/\/www.spine-health.com\/treatment\/pain-medication)\n  - [Physical Therapy](https:\/\/www.spine-health.com\/treatment\/physical-therapy)\n  - [Spinal Fusion](https:\/\/www.spine-health.com\/treatment\/spinal-fusion)\n  - [All Treatments](https:\/\/www.spine-health.com\/treatment)\n- [Wellness](https:\/\/www.spine-health.com\/wellness)\n  - Back\n  - [Ergonomics](https:\/\/www.spine-health.com\/wellness\/ergonomics)\n  - [Exercise](https:\/\/www.spine-health.com\/wellness\/exercise)\n  - [Massage Therapy](https:\/\/www.spine-health.com\/wellness\/massage-therapy)\n  - [Nutrition, Diet, and Weight Loss](https:\/\/www.spine-health.com\/wellness\/nutrition-diet-weight-loss)\n  - [Sleep](https:\/\/www.spine-health.com\/wellness\/sleep)\n  - [Stop Smoking](https:\/\/www.spine-health.com\/wellness\/stop-smoking)\n  - [All Wellness](https:\/\/www.spine-health.com\/wellness)\n- [Videos](https:\/\/www.spine-health.com\/video)\n- [Shop](https:\/\/www.spine-health.com\/shop)\n\nBack\n\n1. [Home](https:\/\/www.spine-health.com\/)\n2. [Wellness](https:\/\/www.spine-health.com\/wellness)\n3. [Exercise](https:\/\/www.spine-health.com\/wellness\/exercise)\n4. [How Walking Improves Back Health](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health?source=enews&vgo_ee=7UZVn5OnTVbSM3cQ7SdjlTJRyTakuHhFGdNba210dVY%3D%3AiYnf3Ev%2BFMW95sY1BCtCqVU99ELFAbMR)\n# How Walking Improves Back Health\nBy: [Andrew Cole, MD, Physiatrist](https:\/\/www.spine-health.com\/author\/andrew-cole-md)\n\n[Peer-Reviewed](https:\/\/www.veritashealth.com\/editorial-process)\n\nWalking 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](https:\/\/www.spine-health.com\/conditions\/lower-back-pain\/lower-back-pain-symptoms-diagnosis-and-treatment \"Lower Back Pain Symptoms, Diagnosis, and Treatment\").[1](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote1)Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http:\/\/doi.org\/10.1097\/PHM.0000000000000188>\n\n## Walking Strengthens the Muscles that Support the Spine\n[Skip to video transcript](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#transcript-jwplayer-container-l18MzU9f)\n\nHow to Start Walking Program When You Have Low Back Pain Video\n\n0 seconds of 2 minutes, 26 secondsVolume 90%\n\nPress shift question mark to access a list of keyboard shortcuts\n\nKeyboard Shortcuts\n\nEnabledDisabled\n\nShortcuts Open\/Close\/ or ?\n\nPlay\/PauseSPACE\n\nIncrease Volume↑\n\nDecrease Volume↓\n\nSeek Forward→\n\nSeek Backward←\n\nCaptions On\/Offc\n\nFullscreen\/Exit Fullscreenf\n\nMute\/Unmutem\n\nDecrease Caption Size\\-\n\nIncrease Caption Size\\+ or =\n\nSeek %0-9\n\nNext Up\n\nOne-Minute Low Impact Stretch For Upper Back Pain Video\n\n01:21\n\nSubtitle Settings\n\nOff\n\nEnglish\n\nFont Color\n\nWhite\n\nFont Opacity\n\n100%\n\nFont Size\n\n100%\n\nFont Family\n\nsans-serif\n\nCharacter Edge\n\nNone\n\nEdge Color\n\nBlack\n\nBackground Color\n\nBlack\n\nBackground Opacity\n\n75%\n\nWindow Color\n\nBlack\n\nWindow Opacity\n\n0%\n\nReset\n\nWhite\n\nBlack\n\nRed\n\nGreen\n\nBlue\n\nYellow\n\nMagenta\n\nCyan\n\n100%\n\n75%\n\n50%\n\n25%\n\n200%\n\n175%\n\n150%\n\n125%\n\n100%\n\n75%\n\n50%\n\nArial\n\nCourier\n\nGeorgia\n\nImpact\n\nLucida Console\n\nTahoma\n\nTimes New Roman\n\nTrebuchet MS\n\nVerdana\n\nNone\n\nRaised\n\nDepressed\n\nUniform\n\nDrop Shadow\n\nWhite\n\nBlack\n\nRed\n\nGreen\n\nBlue\n\nYellow\n\nMagenta\n\nCyan\n\nWhite\n\nBlack\n\nRed\n\nGreen\n\nBlue\n\nYellow\n\nMagenta\n\nCyan\n\n100%\n\n75%\n\n50%\n\n25%\n\n0%\n\nWhite\n\nBlack\n\nRed\n\nGreen\n\nBlue\n\nYellow\n\nMagenta\n\nCyan\n\n100%\n\n75%\n\n50%\n\n25%\n\n0%\n\nfacebook\n\nx\n\nEmail\n\npinterest\n\nLink\n\nhttps:\/\/www.spine-health.com\/video\/how-start-walking-program-when-you-have-low-back-pain-video\n\nCopied\n\nAuto270p\n\n1080p\n\n720p\n\n406p\n\n270p\n\n180p\n\nLive\n\n00:00\n\n02:26\n\n02:26\n\nMore Videos\n\n01:21\n\nOne-Minute Low Impact Stretch For Upper Back Pain Video\n\n01:46\n\nHamstring Stretches For Back Pain Relief Video\n\n01:04\n\nHip Stretch To Relieve Back Pain Video\n\n01:15\n\n3 Easy Exercises for Back Pain in Pregnancy Video\n\n01:06\n\nOne Minute Stretch For Back Pain Relief Video\n\n02:16\n\n4 Simple Stretches To Relieve Back Pain Fast Video\n\n01:30\n\n4 Easy Stretches to Relieve Pregnancy Back Pain Video\n\nClose\n\nSave\n\nWatch [How to Start Walking Program When You Have Low Back Pain Video](https:\/\/www.spine-health.com\/video\/how-start-walking-program-when-you-have-low-back-pain-video)\n\nShow Transcript\n\nWalking 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.[2](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote2)Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. [http:\/\/doi.org\/10.3389\/fmed.2018.00077](https:\/\/www.frontiersin.org\/articles\/10.3389\/fmed.2018.00077\/full),[3](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote3)Verbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430. <http:\/\/doi.org\/10.1016\/j.pain.2010.01.020>\n\nWalking improves muscle strength and endurance through a combination of:\n\n- **Improved muscle strength.** Walking strengthens the muscles providing better support to the spine, reducing the risk of strain and injury.[4](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote4)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. <http:\/\/doi.org\/10.12965\/jer.1632650.325> Walking also strengthens the legs providing extra support and reducing stress on the spine.[4](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote4)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. <http:\/\/doi.org\/10.12965\/jer.1632650.325>\n- **Improved muscle endurance.** Walking increases the endurance of the core, back, leg, and spinal muscles, making them more fatigue-resistant.[4](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote4)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. <http:\/\/doi.org\/10.12965\/jer.1632650.325>,[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n- **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.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n- **Increased muscle fiber activation.** Walking stimulates different muscle fibers, such as slow-twitch and fast-twitch fibers, promoting their development and enhancing muscle strength.[6](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote6)Harber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459. [http:\/\/doi.org\/10.1152\/ajpregu.00354.2009](https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpregu.00354.2009)\n\nRegular walking and strengthening of the core, back, and leg muscles and small stabilizing muscles help support the spine and [improve overall posture](https:\/\/www.spine-health.com\/wellness\/ergonomics\/posture-straighten-your-back \"Posture to Straighten Your Back\").[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22) Over time, strengthening these muscles through walking supports overall back stability and reduces the risk of injuries and falls.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n\nWatch [How to Start Walking Program When You Have Low Back Pain Video](https:\/\/www.spine-health.com\/video\/how-start-walking-program-when-you-have-low-back-pain-video \"How to Start Walking Program When You Have Low Back Pain Video\")\n\nadvertisement\n\nIn This Article:\n\n- How Walking Improves Back Health\n- [Techniques for Effective Exercise Walking](https:\/\/www.spine-health.com\/wellness\/exercise\/techniques-effective-exercise-walking)\n- [Video: 2 Walking Tips to Avoid Sciatica Pain](https:\/\/www.spine-health.com\/video\/video-2-walking-tips-avoid-sciatica-pain)\n- [2 Walking Tips for Piriformis Syndrome Video](https:\/\/www.spine-health.com\/video\/2-walking-tips-piriformis-syndrome-video)\n## Walking Increases Lower Back Flexibility\n![An illustration showing adult lower back and lower limbs anatomy.](https:\/\/res.cloudinary.com\/da1molee1\/image\/upload\/c_fill,g_center,h_439,w_780\/q_auto:eco\/back-hamstring-calf-muscles.png?_a=BAAAV6E0)\n\nSave\n\n*Engaging and stretching the muscles of the buttock and thigh help relieve muscle tension.*\n\nWalking 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.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n\nWalking benefits related to flexibility and range of motion include:\n\n- **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.[7](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote7)Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http:\/\/doi.org\/10.1097\/AJP.0000000000000098>\n- **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](https:\/\/www.spine-health.com\/conditions\/degenerative-disc-disease\/what-degenerative-disc-disease \"What Is Degenerative Disc Disease?\").[7](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote7)Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http:\/\/doi.org\/10.1097\/AJP.0000000000000098>\n- **Increased joint mobilization.** Walking involves regular weight-bearing and repetitive motion, which helps mobilize and lubricate the joints, including those in the lower back.[8](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote8)Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\\&R. 2014;6(5):418-426. <http:\/\/doi.org\/10.1016\/j.pmrj.2013.11.002> Mobilized and well-lubricated joints are less prone to stiffness, reducing the risk of injuries.[8](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote8)Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\\&R. 2014;6(5):418-426. <http:\/\/doi.org\/10.1016\/j.pmrj.2013.11.002>\n\nHaving flexible muscles and ligaments around the spine serves to improve posture, reduce strain on the discs, and promotes natural spine curvature.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n## Additional Ways Walking Helps Heal Back Pain\n![An illustration showing healthy bone structure and a osteoporotic bone structure.](https:\/\/res.cloudinary.com\/da1molee1\/image\/upload\/c_fill,g_center,h_439,w_780\/q_auto:eco\/osteoporosis-41878270.png?_a=BAAAV6E0)\n\nSave\n\n*The weight-bearing action of walking helps increase bone density.*\n\nCommitting to a regular walking program may provide additional benefits, including:\n\n- **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](https:\/\/www.spine-health.com\/conditions\/osteoporosis\/when-back-pain-a-spine-compression-fracture \"When Back Pain Is a Spine Compression Fracture\").[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n- **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](https:\/\/www.spine-health.com\/conditions\/spine-anatomy\/spinal-discs \"Spinal Discs\"), promoting better spinal health and resilience.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n- **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.[1](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote1)Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http:\/\/doi.org\/10.1097\/PHM.0000000000000188>\n- **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.[4](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote4)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. <http:\/\/doi.org\/10.12965\/jer.1632650.325>,[9](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote9)Robertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews \\[Internet\\]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from: <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK99429\/>\n\nWalking 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.\n\nadvertisement\n\n## Precautions for Walking with Back Conditions\n[Skip to video transcript](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#transcript-jwplayer-container-eSfpPuu1)\n\nVideo: If My Back or Joints Hurt, Should I Work Through the Pain?\n\n0 seconds of 2 minutes, 4 secondsVolume 90%\n\nPress shift question mark to access a list of keyboard shortcuts\n\nKeyboard Shortcuts\n\nEnabledDisabled\n\nShortcuts Open\/Close\/ or ?\n\nPlay\/PauseSPACE\n\nIncrease Volume↑\n\nDecrease Volume↓\n\nSeek Forward→\n\nSeek Backward←\n\nCaptions On\/Offc\n\nFullscreen\/Exit Fullscreenf\n\nMute\/Unmutem\n\nDecrease Caption Size\\-\n\nIncrease Caption Size\\+ or =\n\nSeek %0-9\n\nNext Up\n\nHamstring Stretches For Back Pain Relief Video\n\n01:46\n\nSubtitle Settings\n\nOff\n\nEnglish\n\nFont Color\n\nWhite\n\nFont Opacity\n\n100%\n\nFont Size\n\n100%\n\nFont Family\n\nsans-serif\n\nCharacter Edge\n\nNone\n\nEdge Color\n\nBlack\n\nBackground Color\n\nBlack\n\nBackground Opacity\n\n75%\n\nWindow Color\n\nBlack\n\nWindow Opacity\n\n0%\n\nReset\n\nWhite\n\nBlack\n\nRed\n\nGreen\n\nBlue\n\nYellow\n\nMagenta\n\nCyan\n\n100%\n\n75%\n\n50%\n\n25%\n\n200%\n\n175%\n\n150%\n\n125%\n\n100%\n\n75%\n\n50%\n\nArial\n\nCourier\n\nGeorgia\n\nImpact\n\nLucida Console\n\nTahoma\n\nTimes New Roman\n\nTrebuchet MS\n\nVerdana\n\nNone\n\nRaised\n\nDepressed\n\nUniform\n\nDrop Shadow\n\nWhite\n\nBlack\n\nRed\n\nGreen\n\nBlue\n\nYellow\n\nMagenta\n\nCyan\n\nWhite\n\nBlack\n\nRed\n\nGreen\n\nBlue\n\nYellow\n\nMagenta\n\nCyan\n\n100%\n\n75%\n\n50%\n\n25%\n\n0%\n\nWhite\n\nBlack\n\nRed\n\nGreen\n\nBlue\n\nYellow\n\nMagenta\n\nCyan\n\n100%\n\n75%\n\n50%\n\n25%\n\n0%\n\nfacebook\n\nx\n\nEmail\n\npinterest\n\nLink\n\nhttps:\/\/www.spine-health.com\/video\/video-if-my-back-or-joints-hurt-should-i-work-through-pain\n\nCopied\n\nAuto270p\n\n1080p\n\n720p\n\n406p\n\n270p\n\n180p\n\nLive\n\n00:00\n\n02:04\n\n02:04\n\nMore Videos\n\n01:46\n\nHamstring Stretches For Back Pain Relief Video\n\n01:04\n\nHip Stretch To Relieve Back Pain Video\n\n01:15\n\n3 Easy Exercises for Back Pain in Pregnancy Video\n\n01:06\n\nOne Minute Stretch For Back Pain Relief Video\n\n02:16\n\n4 Simple Stretches To Relieve Back Pain Fast Video\n\n01:30\n\n4 Easy Stretches to Relieve Pregnancy Back Pain Video\n\n01:21\n\nOne-Minute Low Impact Stretch For Upper Back Pain Video\n\nClose\n\nSave\n\nWatch [Video: If My Back or Joints Hurt, Should I Work Through the Pain?](https:\/\/www.spine-health.com\/video\/video-if-my-back-or-joints-hurt-should-i-work-through-pain)\n\nShow Transcript\n\nThere are a few conditions that warrant caution before starting a new walking exercise routine, including:\n\n- **Acute back injury.** A recent back injury, such as a [muscle strain](https:\/\/www.spine-health.com\/conditions\/lower-back-pain\/pulled-back-muscle-and-lower-back-strain \"Pulled Back Muscle and Lower Back Strain\"), sprain, [vertebral fracture](https:\/\/www.spine-health.com\/conditions\/osteoporosis\/vertebral-fracture-symptoms \"Vertebral Fracture Symptoms\"), or other injury, may require a short rest and healing before engaging in any exercise, including walking.\n- **Herniated disc.** A [lumbar herniated disc](https:\/\/www.spine-health.com\/conditions\/herniated-disc\/lumbar-herniated-disc \"Lumbar Herniated Disc: What You Should Know\") 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.[10](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote10)Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. \\[Updated 2023 Jan 16\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK441822\/>\n- **Spinal stenosis.** [Spinal stenosis](https:\/\/www.spine-health.com\/conditions\/spinal-stenosis\/what-spinal-stenosis \"What Is 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.[11](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote11)Oğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918 <http:\/\/doi.org\/10.1007\/s00586-007-0317-y>,[12](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote12)Tomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653. [https:\/\/doi.org\/10.1016\/j.apmr.2011.09.023](https:\/\/linkinghub.elsevier.com\/retrieve\/pii\/S0003999311009051)\n\nIt is advisable to consult with a physician or physical therapist to discuss any concerns and provide prescribed guidance and exercises.\n\n## Water Therapy as a Gentle Alternative to Walking\n\n![An illustration showing a woman performing aquatic exercise.](https:\/\/res.cloudinary.com\/da1molee1\/image\/upload\/c_fill,g_center,h_439,w_780\/q_auto:eco\/water-leg-lift.png?_a=BAAAV6E0)\n\nSave\n\n*Aquatic therapy minimizes impact on the lower back during exercises and movements.*\n\nFor 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](https:\/\/www.spine-health.com\/wellness\/exercise\/water-therapy-exercise-program \"Water Therapy Exercise Program\") – so that the water provides buoyancy and reduces the impact on the lower back.[13](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote13)Baena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360. [http:\/\/doi.org\/10.1177\/0269215513504943](https:\/\/journals.sagepub.com\/doi\/10.1177\/0269215513504943)\n\n## Tips for Starting a Walking Routine\n\n![A group of women walking on the street.](https:\/\/res.cloudinary.com\/da1molee1\/image\/upload\/c_fill,g_center,h_439,w_780\/q_auto:eco\/friends-walking.png?_a=BAAAV6E0)\n\nSave\n\n*Engaging in social walks with friends enhances the experience, encouraging a consistent walking routine.*\n\nThe following considerations may be helpful for starting a walking routine:\n\n- **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.\n- **Be consistent.** Make walking a regular part of a routine by walking at the same time every day.\n- **Make it social.** Invite friends or join a walking group for motivation and accountability.\n- **Use fitness apps.** Track progress and get feedback with fitness apps and wearable devices.\n- **Bring headphones.** Make walking enjoyable by listening to audiobooks, podcasts, or a favorite playlist.\n\nStarting 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.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n\nReferences\n\n- [1](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref1_4wvbaz3LlcPLVs1vrY9eTqjGu2QQ-60CH5gmKQqBUmU_unHnxDzxN14r) Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http:\/\/doi.org\/10.1097\/PHM.0000000000000188>\n- [2](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref2_5vJLWZy7eKL93gtbsfkEeocuf-WvLFyraoXtSUw9M_yIoPqT8ww4i7) Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. [http:\/\/doi.org\/10.3389\/fmed.2018.00077](https:\/\/www.frontiersin.org\/articles\/10.3389\/fmed.2018.00077\/full)\n- [3](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref3_cdAP1Utpjf6xoEN8BHv--dvai7-9Kx14vK-MyHR0is_a7cSnrjmhAmB) Verbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430. <http:\/\/doi.org\/10.1016\/j.pain.2010.01.020>\n- [4](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref4_3cvozGjTfV2wwcg0q-CTiYFbQDBTgMkTvOyCHfqAU_lK5fXnaTecxC) 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. <http:\/\/doi.org\/10.12965\/jer.1632650.325>\n- [5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref5_ZNJs6X2yhSokI6NboPno29v8kWgAAqRvni42y97B7U_rc0HfOjWIuPh) Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n- [6](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref6_LRLLz4ZIevlN-Px0AzDtsLli4nGUj2qbkJV-A-4-IwM_kq7Ssf2eXtDO) Harber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459. [http:\/\/doi.org\/10.1152\/ajpregu.00354.2009](https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpregu.00354.2009)\n- [7](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref7_zrFwHkUnV0hWS3yl5KUt8kWlJleeusmN0FIvnTismE_qGVRCIWmu6gi) Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http:\/\/doi.org\/10.1097\/AJP.0000000000000098>\n- [8](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref8_pkrdV1FtZqvdc7mVFsX6upsrkfs5T1F8q9jUZT5Uk_kf5BMhRW3Osi) Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\\&R. 2014;6(5):418-426. <http:\/\/doi.org\/10.1016\/j.pmrj.2013.11.002>\n- [9](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref9_emkWXWxJV2yq7IFky61TaWTy2FjDeLUsSVWVJge6JE_yBsXNidq4h45) Robertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews \\[Internet\\]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from: <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK99429\/>\n- [10](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref10_IUMR3XD1UGkVp9zwUwwgOlfctFWOsMCp4A7a0wEqH8U_jWZMruOHjuHg) Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. \\[Updated 2023 Jan 16\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK441822\/>\n- [11](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref11_rbGjIBKSheyAaCh35yzcK1dV7Q5acxWA5KSYkd5qo_aBp7QR5cTeng) Oğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918 <http:\/\/doi.org\/10.1007\/s00586-007-0317-y>\n- [12](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref12_g3NSXrzWIoUwkGeSkp5zxTynhXh9OoSdmGSW1O6gII_fdNTMk6KJcAT) Tomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653. [https:\/\/doi.org\/10.1016\/j.apmr.2011.09.023](https:\/\/linkinghub.elsevier.com\/retrieve\/pii\/S0003999311009051)\n- [13](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref13_An7T4QvJ1P1WJ0HTQaUVUlGHnImE2l0md81E2Whtd6c_bGGOX0hSyCFD) Baena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360. [http:\/\/doi.org\/10.1177\/0269215513504943](https:\/\/journals.sagepub.com\/doi\/10.1177\/0269215513504943)\n\n[Get our FREE Guide to Natural Back Pain Relief](https:\/\/www.spine-health.com\/newsletter?offer=GUIDE-NaturalBackPainRelief)\n\n## Pagination\nNext Page:  [Techniques for Effective Exercise Walking](https:\/\/www.spine-health.com\/wellness\/exercise\/techniques-effective-exercise-walking)\n\nPages:\n\n- 1\n- [2](https:\/\/www.spine-health.com\/wellness\/exercise\/techniques-effective-exercise-walking)\n- [3](https:\/\/www.spine-health.com\/video\/video-2-walking-tips-avoid-sciatica-pain)\n- [4](https:\/\/www.spine-health.com\/video\/2-walking-tips-piriformis-syndrome-video)\n\n[![Andrew Cole](https:\/\/res.cloudinary.com\/da1molee1\/image\/upload\/c_fill,g_north,h_120,w_120\/q_auto:eco\/andrew-cole.jpeg?_a=BAAAV6E0)](https:\/\/www.spine-health.com\/author\/andrew-cole-md)\n\nDr. Andrew Cole has 30 years of experience specializing in spine and joint pain management. Dr. Cole has held numerous medical appointments throughout his career, and recently served as the Executive Director of Rehabilitation & Performance Medicine Enterprise for Swedish Health Services and as Medical Director of Ambulatory Musculoskeletal Services for Swedish Medical Group.\n\n- [Share on Facebook](https:\/\/www.facebook.com\/sharer.php?u=&t=)\n- [Share on Pinterest](http:\/\/pinterest.com\/pin\/create\/link\/?url=&description=)\n- [Subscribe to our newsletter](https:\/\/www.spine-health.com\/newsletter)\n- Print this article\n- [Email this article](mailto:?body=%26subject=&body=&subject=)\n\nadvertisement\n\n## Editor’s Top Picks\n- [Video: 2 Walking Tips to Avoid Sciatica Pain](https:\/\/www.spine-health.com\/video\/video-2-walking-tips-avoid-sciatica-pain)\n- [How Your Walking Posture Affects Your Sciatic Nerve](https:\/\/www.spine-health.com\/blog\/how-your-walking-posture-affects-your-sciatic-nerve)\n- [2 Walking Tips for Piriformis Syndrome Video](https:\/\/www.spine-health.com\/video\/2-walking-tips-piriformis-syndrome-video)\n- [Advantages and Disadvantages of Treadmill Use for Exercise and Pain Relief](https:\/\/www.spine-health.com\/wellness\/exercise\/advantages-and-disadvantages-treadmill-use-exercise-and-pain-relief)\n- [2 Walking Tips to Avoid Sciatica Pain](https:\/\/www.spine-health.com\/blog\/2-walking-tips-avoid-sciatica-pain)\n- [How to Start Walking Program When You Have Low Back Pain Video](https:\/\/www.spine-health.com\/video\/how-start-walking-program-when-you-have-low-back-pain-video)\n\nadvertisement\n\nadvertisement\n\n## Popular Videos\n[![](https:\/\/res.cloudinary.com\/da1molee1\/image\/upload\/w_150,h_84,q_80\/lowerbackpaintreatment-35.webp?_a=BAAAV6E0) 5:02 Lower Back Pain Treatment Video](https:\/\/www.spine-health.com\/video\/lower-back-pain-treatment-video)\n\n[![](https:\/\/res.cloudinary.com\/da1molee1\/image\/upload\/w_150,h_84,q_80\/inflammatory-protein-nerve-contact.webp?_a=BAAAV6E0) 1:45 Herniated Disc Symptoms Animation](https:\/\/www.spine-health.com\/video\/herniated-disc-symptoms-animation)\n\n[![](https:\/\/res.cloudinary.com\/da1molee1\/image\/upload\/w_150,h_84,q_80\/cervical-degenerative-disc-disease.webp?_a=BAAAV6E0) 1:31 Cervical Degenerative Disc Disease Video](https:\/\/www.spine-health.com\/video\/cervical-degenerative-disc-disease-video)\n\n[![](https:\/\/res.cloudinary.com\/da1molee1\/image\/upload\/w_150,h_84,q_80\/vid-326.webp?_a=BAAAV6E0) 5:51 McKenzie Method Exercises for Back Pain and Sciatica Video](https:\/\/www.spine-health.com\/video\/mckenzie-method-exercises-back-pain-and-sciatica-video)\n\nPain Evaluation Tool\n\nSponsored by: [Boston Scientific](http:\/\/pubads.g.doubleclick.net\/gampad\/clk?id=6745229490&iu=\/1006215)\n\nYour Pain is Unique\n\nNo one knows your pain better than you. 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The information is produced and reviewed by over 200 medical professionals with the goal of providing trusted, uniquely informative information for people with painful health conditions.\n\nVeritas Health LLC,   580 N Bank Ln, Lake Forest, IL, 60045, USA","attrs_readable_markdown":"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](https:\/\/www.spine-health.com\/conditions\/lower-back-pain\/lower-back-pain-symptoms-diagnosis-and-treatment \"Lower Back Pain Symptoms, Diagnosis, and Treatment\").[1](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote1)Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http:\/\/doi.org\/10.1097\/PHM.0000000000000188>\n\nWalking Strengthens the Muscles that Support the Spine\n\nWalking 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.[2](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote2)Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. [http:\/\/doi.org\/10.3389\/fmed.2018.00077](https:\/\/www.frontiersin.org\/articles\/10.3389\/fmed.2018.00077\/full),[3](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote3)Verbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430. <http:\/\/doi.org\/10.1016\/j.pain.2010.01.020>\n\nWalking improves muscle strength and endurance through a combination of:\n\n- **Improved muscle strength.** Walking strengthens the muscles providing better support to the spine, reducing the risk of strain and injury.[4](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote4)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. <http:\/\/doi.org\/10.12965\/jer.1632650.325> Walking also strengthens the legs providing extra support and reducing stress on the spine.[4](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote4)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. <http:\/\/doi.org\/10.12965\/jer.1632650.325>\n- **Improved muscle endurance.** Walking increases the endurance of the core, back, leg, and spinal muscles, making them more fatigue-resistant.[4](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote4)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. <http:\/\/doi.org\/10.12965\/jer.1632650.325>,[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n- **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.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n- **Increased muscle fiber activation.** Walking stimulates different muscle fibers, such as slow-twitch and fast-twitch fibers, promoting their development and enhancing muscle strength.[6](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote6)Harber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459. [http:\/\/doi.org\/10.1152\/ajpregu.00354.2009](https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpregu.00354.2009)\n\nRegular walking and strengthening of the core, back, and leg muscles and small stabilizing muscles help support the spine and [improve overall posture](https:\/\/www.spine-health.com\/wellness\/ergonomics\/posture-straighten-your-back \"Posture to Straighten Your Back\").[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22) Over time, strengthening these muscles through walking supports overall back stability and reduces the risk of injuries and falls.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n\nWatch [How to Start Walking Program When You Have Low Back Pain Video](https:\/\/www.spine-health.com\/video\/how-start-walking-program-when-you-have-low-back-pain-video \"How to Start Walking Program When You Have Low Back Pain Video\")\n\nIn This Article:\n\nWalking Increases Lower Back Flexibility\n\nWalking 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.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n\nWalking benefits related to flexibility and range of motion include:\n\n- **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.[7](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote7)Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http:\/\/doi.org\/10.1097\/AJP.0000000000000098>\n- **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](https:\/\/www.spine-health.com\/conditions\/degenerative-disc-disease\/what-degenerative-disc-disease \"What Is Degenerative Disc Disease?\").[7](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote7)Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http:\/\/doi.org\/10.1097\/AJP.0000000000000098>\n- **Increased joint mobilization.** Walking involves regular weight-bearing and repetitive motion, which helps mobilize and lubricate the joints, including those in the lower back.[8](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote8)Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\\&R. 2014;6(5):418-426. <http:\/\/doi.org\/10.1016\/j.pmrj.2013.11.002> Mobilized and well-lubricated joints are less prone to stiffness, reducing the risk of injuries.[8](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote8)Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\\&R. 2014;6(5):418-426. <http:\/\/doi.org\/10.1016\/j.pmrj.2013.11.002>\n\nHaving flexible muscles and ligaments around the spine serves to improve posture, reduce strain on the discs, and promotes natural spine curvature.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n\nAdditional Ways Walking Helps Heal Back Pain\n\nCommitting to a regular walking program may provide additional benefits, including:\n\n- **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](https:\/\/www.spine-health.com\/conditions\/osteoporosis\/when-back-pain-a-spine-compression-fracture \"When Back Pain Is a Spine Compression Fracture\").[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n- **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](https:\/\/www.spine-health.com\/conditions\/spine-anatomy\/spinal-discs \"Spinal Discs\"), promoting better spinal health and resilience.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n- **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.[1](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote1)Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http:\/\/doi.org\/10.1097\/PHM.0000000000000188>\n- **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.[4](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote4)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. <http:\/\/doi.org\/10.12965\/jer.1632650.325>,[9](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote9)Robertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews \\[Internet\\]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from: <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK99429\/>\n\nWalking 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.\n\nPrecautions for Walking with Back Conditions\n\nThere are a few conditions that warrant caution before starting a new walking exercise routine, including:\n\n- **Acute back injury.** A recent back injury, such as a [muscle strain](https:\/\/www.spine-health.com\/conditions\/lower-back-pain\/pulled-back-muscle-and-lower-back-strain \"Pulled Back Muscle and Lower Back Strain\"), sprain, [vertebral fracture](https:\/\/www.spine-health.com\/conditions\/osteoporosis\/vertebral-fracture-symptoms \"Vertebral Fracture Symptoms\"), or other injury, may require a short rest and healing before engaging in any exercise, including walking.\n- **Herniated disc.** A [lumbar herniated disc](https:\/\/www.spine-health.com\/conditions\/herniated-disc\/lumbar-herniated-disc \"Lumbar Herniated Disc: What You Should Know\") 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.[10](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote10)Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. \\[Updated 2023 Jan 16\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK441822\/>\n- **Spinal stenosis.** [Spinal stenosis](https:\/\/www.spine-health.com\/conditions\/spinal-stenosis\/what-spinal-stenosis \"What Is 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.[11](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote11)Oğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918 <http:\/\/doi.org\/10.1007\/s00586-007-0317-y>,[12](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote12)Tomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653. [https:\/\/doi.org\/10.1016\/j.apmr.2011.09.023](https:\/\/linkinghub.elsevier.com\/retrieve\/pii\/S0003999311009051)\n\nIt is advisable to consult with a physician or physical therapist to discuss any concerns and provide prescribed guidance and exercises.\n\n## Water Therapy as a Gentle Alternative to Walking\n\nFor 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](https:\/\/www.spine-health.com\/wellness\/exercise\/water-therapy-exercise-program \"Water Therapy Exercise Program\") – so that the water provides buoyancy and reduces the impact on the lower back.[13](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote13)Baena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360. [http:\/\/doi.org\/10.1177\/0269215513504943](https:\/\/journals.sagepub.com\/doi\/10.1177\/0269215513504943)\n\n## Tips for Starting a Walking Routine\n\nThe following considerations may be helpful for starting a walking routine:\n\n- **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.\n- **Be consistent.** Make walking a regular part of a routine by walking at the same time every day.\n- **Make it social.** Invite friends or join a walking group for motivation and accountability.\n- **Use fitness apps.** Track progress and get feedback with fitness apps and wearable devices.\n- **Bring headphones.** Make walking enjoyable by listening to audiobooks, podcasts, or a favorite playlist.\n\nStarting 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.[5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n\n- [1](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref1_4wvbaz3LlcPLVs1vrY9eTqjGu2QQ-60CH5gmKQqBUmU_unHnxDzxN14r) Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http:\/\/doi.org\/10.1097\/PHM.0000000000000188>\n- [2](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref2_5vJLWZy7eKL93gtbsfkEeocuf-WvLFyraoXtSUw9M_yIoPqT8ww4i7) Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. [http:\/\/doi.org\/10.3389\/fmed.2018.00077](https:\/\/www.frontiersin.org\/articles\/10.3389\/fmed.2018.00077\/full)\n- [3](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref3_cdAP1Utpjf6xoEN8BHv--dvai7-9Kx14vK-MyHR0is_a7cSnrjmhAmB) Verbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430. <http:\/\/doi.org\/10.1016\/j.pain.2010.01.020>\n- [4](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref4_3cvozGjTfV2wwcg0q-CTiYFbQDBTgMkTvOyCHfqAU_lK5fXnaTecxC) 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. <http:\/\/doi.org\/10.12965\/jer.1632650.325>\n- [5](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref5_ZNJs6X2yhSokI6NboPno29v8kWgAAqRvni42y97B7U_rc0HfOjWIuPh) Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http:\/\/doi.org\/10.3390\/healthcare4020022](https:\/\/www.mdpi.com\/2227-9032\/4\/2\/22)\n- [6](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref6_LRLLz4ZIevlN-Px0AzDtsLli4nGUj2qbkJV-A-4-IwM_kq7Ssf2eXtDO) Harber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459. [http:\/\/doi.org\/10.1152\/ajpregu.00354.2009](https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpregu.00354.2009)\n- [7](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref7_zrFwHkUnV0hWS3yl5KUt8kWlJleeusmN0FIvnTismE_qGVRCIWmu6gi) Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http:\/\/doi.org\/10.1097\/AJP.0000000000000098>\n- [8](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref8_pkrdV1FtZqvdc7mVFsX6upsrkfs5T1F8q9jUZT5Uk_kf5BMhRW3Osi) Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\\&R. 2014;6(5):418-426. <http:\/\/doi.org\/10.1016\/j.pmrj.2013.11.002>\n- [9](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref9_emkWXWxJV2yq7IFky61TaWTy2FjDeLUsSVWVJge6JE_yBsXNidq4h45) Robertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews \\[Internet\\]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from: <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK99429\/>\n- [10](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref10_IUMR3XD1UGkVp9zwUwwgOlfctFWOsMCp4A7a0wEqH8U_jWZMruOHjuHg) Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. \\[Updated 2023 Jan 16\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK441822\/>\n- [11](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref11_rbGjIBKSheyAaCh35yzcK1dV7Q5acxWA5KSYkd5qo_aBp7QR5cTeng) Oğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918 <http:\/\/doi.org\/10.1007\/s00586-007-0317-y>\n- [12](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref12_g3NSXrzWIoUwkGeSkp5zxTynhXh9OoSdmGSW1O6gII_fdNTMk6KJcAT) Tomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653. [https:\/\/doi.org\/10.1016\/j.apmr.2011.09.023](https:\/\/linkinghub.elsevier.com\/retrieve\/pii\/S0003999311009051)\n- [13](https:\/\/www.spine-health.com\/wellness\/exercise\/how-walking-improves-back-health#footnoteref13_An7T4QvJ1P1WJ0HTQaUVUlGHnImE2l0md81E2Whtd6c_bGGOX0hSyCFD) Baena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360. [http:\/\/doi.org\/10.1177\/0269215513504943](https:\/\/journals.sagepub.com\/doi\/10.1177\/0269215513504943)\n\nNext Page:  [Techniques for Effective Exercise Walking](https:\/\/www.spine-health.com\/wellness\/exercise\/techniques-effective-exercise-walking)\n\nPages:\n\n- 1\n- [2](https:\/\/www.spine-health.com\/wellness\/exercise\/techniques-effective-exercise-walking)\n- [3](https:\/\/www.spine-health.com\/video\/video-2-walking-tips-avoid-sciatica-pain)\n- [4](https:\/\/www.spine-health.com\/video\/2-walking-tips-piriformis-syndrome-video)\n\n[![Andrew Cole](https:\/\/res.cloudinary.com\/da1molee1\/image\/upload\/c_fill,g_north,h_120,w_120\/q_auto:eco\/andrew-cole.jpeg?_a=BAAAV6E0)](https:\/\/www.spine-health.com\/author\/andrew-cole-md)\n\nDr. Andrew Cole has 30 years of experience specializing in spine and joint pain management. Dr. Cole has held numerous medical appointments throughout his career, and recently served as the Executive Director of Rehabilitation & Performance Medicine Enterprise for Swedish Health Services and as Medical Director of Ambulatory Musculoskeletal Services for Swedish Medical Group.\n\n## Editor’s Top Picks\n- [Video: 2 Walking Tips to Avoid Sciatica Pain](https:\/\/www.spine-health.com\/video\/video-2-walking-tips-avoid-sciatica-pain)\n- [How Your Walking Posture Affects Your Sciatic Nerve](https:\/\/www.spine-health.com\/blog\/how-your-walking-posture-affects-your-sciatic-nerve)\n- [2 Walking Tips for Piriformis Syndrome Video](https:\/\/www.spine-health.com\/video\/2-walking-tips-piriformis-syndrome-video)\n- [Advantages and Disadvantages of Treadmill Use for Exercise and Pain Relief](https:\/\/www.spine-health.com\/wellness\/exercise\/advantages-and-disadvantages-treadmill-use-exercise-and-pain-relief)\n- [2 Walking Tips to Avoid Sciatica Pain](https:\/\/www.spine-health.com\/blog\/2-walking-tips-avoid-sciatica-pain)\n- [How to Start Walking Program When You Have Low Back Pain Video](https:\/\/www.spine-health.com\/video\/how-start-walking-program-when-you-have-low-back-pain-video)","meta_canonical":null}

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Boilerpipe Text	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 . 1 Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. http://doi.org/10.1097/PHM.0000000000000188 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. 2 Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. http://doi.org/10.3389/fmed.2018.00077 , 3 Verbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430. http://doi.org/10.1016/j.pain.2010.01.020 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. 4 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. http://doi.org/10.12965/jer.1632650.325 Walking also strengthens the legs providing extra support and reducing stress on the spine. 4 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. http://doi.org/10.12965/jer.1632650.325 Improved muscle endurance. Walking increases the endurance of the core, back, leg, and spinal muscles, making them more fatigue-resistant. 4 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. http://doi.org/10.12965/jer.1632650.325 , 5 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. http://doi.org/10.3390/healthcare4020022 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. 5 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. http://doi.org/10.3390/healthcare4020022 Increased muscle fiber activation. Walking stimulates different muscle fibers, such as slow-twitch and fast-twitch fibers, promoting their development and enhancing muscle strength. 6 Harber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459. http://doi.org/10.1152/ajpregu.00354.2009 Regular walking and strengthening of the core, back, and leg muscles and small stabilizing muscles help support the spine and improve overall posture . 5 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. http://doi.org/10.3390/healthcare4020022 Over time, strengthening these muscles through walking supports overall back stability and reduces the risk of injuries and falls. 5 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. http://doi.org/10.3390/healthcare4020022 Watch How to Start Walking Program When You Have Low Back Pain Video In This Article: 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. 5 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. http://doi.org/10.3390/healthcare4020022 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. 7 Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. http://doi.org/10.1097/AJP.0000000000000098 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 . 7 Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. http://doi.org/10.1097/AJP.0000000000000098 Increased joint mobilization. Walking involves regular weight-bearing and repetitive motion, which helps mobilize and lubricate the joints, including those in the lower back. 8 Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM&R. 2014;6(5):418-426. http://doi.org/10.1016/j.pmrj.2013.11.002 Mobilized and well-lubricated joints are less prone to stiffness, reducing the risk of injuries. 8 Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM&R. 2014;6(5):418-426. http://doi.org/10.1016/j.pmrj.2013.11.002 Having flexible muscles and ligaments around the spine serves to improve posture, reduce strain on the discs, and promotes natural spine curvature. 5 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. http://doi.org/10.3390/healthcare4020022 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 . 5 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. http://doi.org/10.3390/healthcare4020022 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. 5 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. http://doi.org/10.3390/healthcare4020022 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. 1 Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. http://doi.org/10.1097/PHM.0000000000000188 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. 4 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. http://doi.org/10.12965/jer.1632650.325 , 9 Robertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from: https://www.ncbi.nlm.nih.gov/books/NBK99429/ 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. 10 Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2023 Jan 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441822/ 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. 11 Oğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918 http://doi.org/10.1007/s00586-007-0317-y , 12 Tomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653. https://doi.org/10.1016/j.apmr.2011.09.023 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. 13 Baena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360. http://doi.org/10.1177/0269215513504943 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. 5 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. http://doi.org/10.3390/healthcare4020022 1 Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. http://doi.org/10.1097/PHM.0000000000000188 2 Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. http://doi.org/10.3389/fmed.2018.00077 3 Verbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430. http://doi.org/10.1016/j.pain.2010.01.020 4 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. http://doi.org/10.12965/jer.1632650.325 5 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. http://doi.org/10.3390/healthcare4020022 6 Harber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459. http://doi.org/10.1152/ajpregu.00354.2009 7 Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. http://doi.org/10.1097/AJP.0000000000000098 8 Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM&R. 2014;6(5):418-426. http://doi.org/10.1016/j.pmrj.2013.11.002 9 Robertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from: https://www.ncbi.nlm.nih.gov/books/NBK99429/ 10 Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2023 Jan 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441822/ 11 Oğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918 http://doi.org/10.1007/s00586-007-0317-y 12 Tomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653. https://doi.org/10.1016/j.apmr.2011.09.023 13 Baena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360. http://doi.org/10.1177/0269215513504943 Next Page: Techniques for Effective Exercise Walking Pages: 1 2 3 4 Dr. Andrew Cole has 30 years of experience specializing in spine and joint pain management. Dr. Cole has held numerous medical appointments throughout his career, and recently served as the Executive Director of Rehabilitation & Performance Medicine Enterprise for Swedish Health Services and as Medical Director of Ambulatory Musculoskeletal Services for Swedish Medical Group. Editor’s Top Picks Video: 2 Walking Tips to Avoid Sciatica Pain How Your Walking Posture Affects Your Sciatic Nerve 2 Walking Tips for Piriformis Syndrome Video Advantages and Disadvantages of Treadmill Use for Exercise and Pain Relief 2 Walking Tips to Avoid Sciatica Pain How to Start Walking Program When You Have Low Back Pain Video
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[Home](https://www.spine-health.com/) 2. [Wellness](https://www.spine-health.com/wellness) 3. [Exercise](https://www.spine-health.com/wellness/exercise) 4. [How Walking Improves Back Health](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health?source=enews&vgo_ee=7UZVn5OnTVbSM3cQ7SdjlTJRyTakuHhFGdNba210dVY%3D%3AiYnf3Ev%2BFMW95sY1BCtCqVU99ELFAbMR) # How Walking Improves Back Health By: [Andrew Cole, MD, Physiatrist](https://www.spine-health.com/author/andrew-cole-md) [Peer-Reviewed](https://www.veritashealth.com/editorial-process) 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](https://www.spine-health.com/conditions/lower-back-pain/lower-back-pain-symptoms-diagnosis-and-treatment "Lower Back Pain Symptoms, Diagnosis, and Treatment").[1](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote1)Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http://doi.org/10.1097/PHM.0000000000000188> ## Walking Strengthens the Muscles that Support the Spine [Skip to video transcript](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#transcript-jwplayer-container-l18MzU9f) How to Start Walking Program When You Have Low Back Pain Video 0 seconds of 2 minutes, 26 secondsVolume 90% Press shift question mark to access a list of keyboard shortcuts Keyboard Shortcuts EnabledDisabled Shortcuts Open/Close/ or ? Play/PauseSPACE Increase Volume↑ Decrease Volume↓ Seek Forward→ Seek Backward← Captions On/Offc Fullscreen/Exit Fullscreenf Mute/Unmutem Decrease Caption Size\- Increase Caption Size\+ or = Seek %0-9 Next Up One-Minute Low Impact Stretch For Upper Back Pain Video 01:21 Subtitle Settings Off English Font Color White Font Opacity 100% Font Size 100% Font Family sans-serif Character Edge None Edge Color Black Background Color Black Background Opacity 75% Window Color Black Window Opacity 0% Reset White Black Red Green Blue Yellow Magenta Cyan 100% 75% 50% 25% 200% 175% 150% 125% 100% 75% 50% Arial Courier Georgia Impact Lucida Console Tahoma Times New Roman Trebuchet MS Verdana None Raised Depressed Uniform Drop Shadow White Black Red Green Blue Yellow Magenta Cyan White Black Red Green Blue Yellow Magenta Cyan 100% 75% 50% 25% 0% White Black Red Green Blue Yellow Magenta Cyan 100% 75% 50% 25% 0% facebook x Email pinterest Link https://www.spine-health.com/video/how-start-walking-program-when-you-have-low-back-pain-video Copied Auto270p 1080p 720p 406p 270p 180p Live 00:00 02:26 02:26 More Videos 01:21 One-Minute Low Impact Stretch For Upper Back Pain Video 01:46 Hamstring Stretches For Back Pain Relief Video 01:04 Hip Stretch To Relieve Back Pain Video 01:15 3 Easy Exercises for Back Pain in Pregnancy Video 01:06 One Minute Stretch For Back Pain Relief Video 02:16 4 Simple Stretches To Relieve Back Pain Fast Video 01:30 4 Easy Stretches to Relieve Pregnancy Back Pain Video Close Save Watch [How to Start Walking Program When You Have Low Back Pain Video](https://www.spine-health.com/video/how-start-walking-program-when-you-have-low-back-pain-video) Show Transcript 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.[2](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote2)Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. [http://doi.org/10.3389/fmed.2018.00077](https://www.frontiersin.org/articles/10.3389/fmed.2018.00077/full),[3](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote3)Verbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430. <http://doi.org/10.1016/j.pain.2010.01.020> 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.[4](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote4)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. <http://doi.org/10.12965/jer.1632650.325> Walking also strengthens the legs providing extra support and reducing stress on the spine.[4](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote4)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. <http://doi.org/10.12965/jer.1632650.325> - Improved muscle endurance. Walking increases the endurance of the core, back, leg, and spinal muscles, making them more fatigue-resistant.[4](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote4)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. <http://doi.org/10.12965/jer.1632650.325>,[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) - 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.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) - Increased muscle fiber activation. Walking stimulates different muscle fibers, such as slow-twitch and fast-twitch fibers, promoting their development and enhancing muscle strength.[6](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote6)Harber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459. [http://doi.org/10.1152/ajpregu.00354.2009](https://journals.physiology.org/doi/full/10.1152/ajpregu.00354.2009) Regular walking and strengthening of the core, back, and leg muscles and small stabilizing muscles help support the spine and [improve overall posture](https://www.spine-health.com/wellness/ergonomics/posture-straighten-your-back "Posture to Straighten Your Back").[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) Over time, strengthening these muscles through walking supports overall back stability and reduces the risk of injuries and falls.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) Watch [How to Start Walking Program When You Have Low Back Pain Video](https://www.spine-health.com/video/how-start-walking-program-when-you-have-low-back-pain-video "How to Start Walking Program When You Have Low Back Pain Video") advertisement In This Article: - How Walking Improves Back Health - [Techniques for Effective Exercise Walking](https://www.spine-health.com/wellness/exercise/techniques-effective-exercise-walking) - [Video: 2 Walking Tips to Avoid Sciatica Pain](https://www.spine-health.com/video/video-2-walking-tips-avoid-sciatica-pain) - [2 Walking Tips for Piriformis Syndrome Video](https://www.spine-health.com/video/2-walking-tips-piriformis-syndrome-video) ## Walking Increases Lower Back Flexibility ![An illustration showing adult lower back and lower limbs anatomy.](https://res.cloudinary.com/da1molee1/image/upload/c_fill,g_center,h_439,w_780/q_auto:eco/back-hamstring-calf-muscles.png?_a=BAAAV6E0) Save Engaging and stretching the muscles of the buttock and thigh help relieve muscle tension. 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.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) 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.[7](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote7)Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http://doi.org/10.1097/AJP.0000000000000098> - 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](https://www.spine-health.com/conditions/degenerative-disc-disease/what-degenerative-disc-disease "What Is Degenerative Disc Disease?").[7](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote7)Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http://doi.org/10.1097/AJP.0000000000000098> - Increased joint mobilization. Walking involves regular weight-bearing and repetitive motion, which helps mobilize and lubricate the joints, including those in the lower back.[8](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote8)Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\&R. 2014;6(5):418-426. <http://doi.org/10.1016/j.pmrj.2013.11.002> Mobilized and well-lubricated joints are less prone to stiffness, reducing the risk of injuries.[8](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote8)Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\&R. 2014;6(5):418-426. <http://doi.org/10.1016/j.pmrj.2013.11.002> Having flexible muscles and ligaments around the spine serves to improve posture, reduce strain on the discs, and promotes natural spine curvature.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) ## Additional Ways Walking Helps Heal Back Pain ![An illustration showing healthy bone structure and a osteoporotic bone structure.](https://res.cloudinary.com/da1molee1/image/upload/c_fill,g_center,h_439,w_780/q_auto:eco/osteoporosis-41878270.png?_a=BAAAV6E0) Save The weight-bearing action of walking helps increase bone density. 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](https://www.spine-health.com/conditions/osteoporosis/when-back-pain-a-spine-compression-fracture "When Back Pain Is a Spine Compression Fracture").[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) - 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](https://www.spine-health.com/conditions/spine-anatomy/spinal-discs "Spinal Discs"), promoting better spinal health and resilience.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) - 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.[1](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote1)Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http://doi.org/10.1097/PHM.0000000000000188> - 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.[4](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote4)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. <http://doi.org/10.12965/jer.1632650.325>,[9](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote9)Robertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews \[Internet\]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from: <https://www.ncbi.nlm.nih.gov/books/NBK99429/> 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. advertisement ## Precautions for Walking with Back Conditions [Skip to video transcript](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#transcript-jwplayer-container-eSfpPuu1) Video: If My Back or Joints Hurt, Should I Work Through the Pain? 0 seconds of 2 minutes, 4 secondsVolume 90% Press shift question mark to access a list of keyboard shortcuts Keyboard Shortcuts EnabledDisabled Shortcuts Open/Close/ or ? Play/PauseSPACE Increase Volume↑ Decrease Volume↓ Seek Forward→ Seek Backward← Captions On/Offc Fullscreen/Exit Fullscreenf Mute/Unmutem Decrease Caption Size\- Increase Caption Size\+ or = Seek %0-9 Next Up Hamstring Stretches For Back Pain Relief Video 01:46 Subtitle Settings Off English Font Color White Font Opacity 100% Font Size 100% Font Family sans-serif Character Edge None Edge Color Black Background Color Black Background Opacity 75% Window Color Black Window Opacity 0% Reset White Black Red Green Blue Yellow Magenta Cyan 100% 75% 50% 25% 200% 175% 150% 125% 100% 75% 50% Arial Courier Georgia Impact Lucida Console Tahoma Times New Roman Trebuchet MS Verdana None Raised Depressed Uniform Drop Shadow White Black Red Green Blue Yellow Magenta Cyan White Black Red Green Blue Yellow Magenta Cyan 100% 75% 50% 25% 0% White Black Red Green Blue Yellow Magenta Cyan 100% 75% 50% 25% 0% facebook x Email pinterest Link https://www.spine-health.com/video/video-if-my-back-or-joints-hurt-should-i-work-through-pain Copied Auto270p 1080p 720p 406p 270p 180p Live 00:00 02:04 02:04 More Videos 01:46 Hamstring Stretches For Back Pain Relief Video 01:04 Hip Stretch To Relieve Back Pain Video 01:15 3 Easy Exercises for Back Pain in Pregnancy Video 01:06 One Minute Stretch For Back Pain Relief Video 02:16 4 Simple Stretches To Relieve Back Pain Fast Video 01:30 4 Easy Stretches to Relieve Pregnancy Back Pain Video 01:21 One-Minute Low Impact Stretch For Upper Back Pain Video Close Save Watch [Video: If My Back or Joints Hurt, Should I Work Through the Pain?](https://www.spine-health.com/video/video-if-my-back-or-joints-hurt-should-i-work-through-pain) Show Transcript 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](https://www.spine-health.com/conditions/lower-back-pain/pulled-back-muscle-and-lower-back-strain "Pulled Back Muscle and Lower Back Strain"), sprain, [vertebral fracture](https://www.spine-health.com/conditions/osteoporosis/vertebral-fracture-symptoms "Vertebral Fracture Symptoms"), or other injury, may require a short rest and healing before engaging in any exercise, including walking. - Herniated disc. A [lumbar herniated disc](https://www.spine-health.com/conditions/herniated-disc/lumbar-herniated-disc "Lumbar Herniated Disc: What You Should Know") 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.[10](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote10)Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. \[Updated 2023 Jan 16\]. In: StatPearls \[Internet\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: <https://www.ncbi.nlm.nih.gov/books/NBK441822/> - Spinal stenosis. [Spinal stenosis](https://www.spine-health.com/conditions/spinal-stenosis/what-spinal-stenosis "What Is 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.[11](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote11)Oğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918 <http://doi.org/10.1007/s00586-007-0317-y>,[12](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote12)Tomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653. [https://doi.org/10.1016/j.apmr.2011.09.023](https://linkinghub.elsevier.com/retrieve/pii/S0003999311009051) 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 ![An illustration showing a woman performing aquatic exercise.](https://res.cloudinary.com/da1molee1/image/upload/c_fill,g_center,h_439,w_780/q_auto:eco/water-leg-lift.png?_a=BAAAV6E0) Save Aquatic therapy minimizes impact on the lower back during exercises and movements. 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](https://www.spine-health.com/wellness/exercise/water-therapy-exercise-program "Water Therapy Exercise Program") – so that the water provides buoyancy and reduces the impact on the lower back.[13](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote13)Baena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360. [http://doi.org/10.1177/0269215513504943](https://journals.sagepub.com/doi/10.1177/0269215513504943) ## Tips for Starting a Walking Routine ![A group of women walking on the street.](https://res.cloudinary.com/da1molee1/image/upload/c_fill,g_center,h_439,w_780/q_auto:eco/friends-walking.png?_a=BAAAV6E0) Save Engaging in social walks with friends enhances the experience, encouraging a consistent 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.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) References - [1](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref1_4wvbaz3LlcPLVs1vrY9eTqjGu2QQ-60CH5gmKQqBUmU_unHnxDzxN14r) Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http://doi.org/10.1097/PHM.0000000000000188> - [2](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref2_5vJLWZy7eKL93gtbsfkEeocuf-WvLFyraoXtSUw9M_yIoPqT8ww4i7) Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. [http://doi.org/10.3389/fmed.2018.00077](https://www.frontiersin.org/articles/10.3389/fmed.2018.00077/full) - [3](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref3_cdAP1Utpjf6xoEN8BHv--dvai7-9Kx14vK-MyHR0is_a7cSnrjmhAmB) Verbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430. <http://doi.org/10.1016/j.pain.2010.01.020> - [4](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref4_3cvozGjTfV2wwcg0q-CTiYFbQDBTgMkTvOyCHfqAU_lK5fXnaTecxC) 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. <http://doi.org/10.12965/jer.1632650.325> - [5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref5_ZNJs6X2yhSokI6NboPno29v8kWgAAqRvni42y97B7U_rc0HfOjWIuPh) Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) - [6](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref6_LRLLz4ZIevlN-Px0AzDtsLli4nGUj2qbkJV-A-4-IwM_kq7Ssf2eXtDO) Harber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459. [http://doi.org/10.1152/ajpregu.00354.2009](https://journals.physiology.org/doi/full/10.1152/ajpregu.00354.2009) - [7](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref7_zrFwHkUnV0hWS3yl5KUt8kWlJleeusmN0FIvnTismE_qGVRCIWmu6gi) Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http://doi.org/10.1097/AJP.0000000000000098> - [8](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref8_pkrdV1FtZqvdc7mVFsX6upsrkfs5T1F8q9jUZT5Uk_kf5BMhRW3Osi) Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\&R. 2014;6(5):418-426. <http://doi.org/10.1016/j.pmrj.2013.11.002> - [9](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref9_emkWXWxJV2yq7IFky61TaWTy2FjDeLUsSVWVJge6JE_yBsXNidq4h45) Robertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews \[Internet\]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from: <https://www.ncbi.nlm.nih.gov/books/NBK99429/> - [10](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref10_IUMR3XD1UGkVp9zwUwwgOlfctFWOsMCp4A7a0wEqH8U_jWZMruOHjuHg) Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. \[Updated 2023 Jan 16\]. In: StatPearls \[Internet\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: <https://www.ncbi.nlm.nih.gov/books/NBK441822/> - [11](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref11_rbGjIBKSheyAaCh35yzcK1dV7Q5acxWA5KSYkd5qo_aBp7QR5cTeng) Oğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918 <http://doi.org/10.1007/s00586-007-0317-y> - [12](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref12_g3NSXrzWIoUwkGeSkp5zxTynhXh9OoSdmGSW1O6gII_fdNTMk6KJcAT) Tomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653. [https://doi.org/10.1016/j.apmr.2011.09.023](https://linkinghub.elsevier.com/retrieve/pii/S0003999311009051) - [13](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref13_An7T4QvJ1P1WJ0HTQaUVUlGHnImE2l0md81E2Whtd6c_bGGOX0hSyCFD) Baena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360. 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Readable Markdown	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](https://www.spine-health.com/conditions/lower-back-pain/lower-back-pain-symptoms-diagnosis-and-treatment "Lower Back Pain Symptoms, Diagnosis, and Treatment").[1](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote1)Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http://doi.org/10.1097/PHM.0000000000000188> 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.[2](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote2)Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. [http://doi.org/10.3389/fmed.2018.00077](https://www.frontiersin.org/articles/10.3389/fmed.2018.00077/full),[3](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote3)Verbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430. <http://doi.org/10.1016/j.pain.2010.01.020> 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.[4](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote4)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. <http://doi.org/10.12965/jer.1632650.325> Walking also strengthens the legs providing extra support and reducing stress on the spine.[4](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote4)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. <http://doi.org/10.12965/jer.1632650.325> - Improved muscle endurance. Walking increases the endurance of the core, back, leg, and spinal muscles, making them more fatigue-resistant.[4](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote4)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. <http://doi.org/10.12965/jer.1632650.325>,[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) - 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.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) - Increased muscle fiber activation. Walking stimulates different muscle fibers, such as slow-twitch and fast-twitch fibers, promoting their development and enhancing muscle strength.[6](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote6)Harber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459. [http://doi.org/10.1152/ajpregu.00354.2009](https://journals.physiology.org/doi/full/10.1152/ajpregu.00354.2009) Regular walking and strengthening of the core, back, and leg muscles and small stabilizing muscles help support the spine and [improve overall posture](https://www.spine-health.com/wellness/ergonomics/posture-straighten-your-back "Posture to Straighten Your Back").[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) Over time, strengthening these muscles through walking supports overall back stability and reduces the risk of injuries and falls.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) Watch [How to Start Walking Program When You Have Low Back Pain Video](https://www.spine-health.com/video/how-start-walking-program-when-you-have-low-back-pain-video "How to Start Walking Program When You Have Low Back Pain Video") In This Article: 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.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) 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.[7](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote7)Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http://doi.org/10.1097/AJP.0000000000000098> - 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](https://www.spine-health.com/conditions/degenerative-disc-disease/what-degenerative-disc-disease "What Is Degenerative Disc Disease?").[7](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote7)Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http://doi.org/10.1097/AJP.0000000000000098> - Increased joint mobilization. Walking involves regular weight-bearing and repetitive motion, which helps mobilize and lubricate the joints, including those in the lower back.[8](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote8)Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\&R. 2014;6(5):418-426. <http://doi.org/10.1016/j.pmrj.2013.11.002> Mobilized and well-lubricated joints are less prone to stiffness, reducing the risk of injuries.[8](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote8)Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\&R. 2014;6(5):418-426. <http://doi.org/10.1016/j.pmrj.2013.11.002> Having flexible muscles and ligaments around the spine serves to improve posture, reduce strain on the discs, and promotes natural spine curvature.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) 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](https://www.spine-health.com/conditions/osteoporosis/when-back-pain-a-spine-compression-fracture "When Back Pain Is a Spine Compression Fracture").[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) - 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](https://www.spine-health.com/conditions/spine-anatomy/spinal-discs "Spinal Discs"), promoting better spinal health and resilience.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) - 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.[1](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote1)Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http://doi.org/10.1097/PHM.0000000000000188> - 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.[4](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote4)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. <http://doi.org/10.12965/jer.1632650.325>,[9](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote9)Robertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews \[Internet\]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from: <https://www.ncbi.nlm.nih.gov/books/NBK99429/> 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](https://www.spine-health.com/conditions/lower-back-pain/pulled-back-muscle-and-lower-back-strain "Pulled Back Muscle and Lower Back Strain"), sprain, [vertebral fracture](https://www.spine-health.com/conditions/osteoporosis/vertebral-fracture-symptoms "Vertebral Fracture Symptoms"), or other injury, may require a short rest and healing before engaging in any exercise, including walking. - Herniated disc. A [lumbar herniated disc](https://www.spine-health.com/conditions/herniated-disc/lumbar-herniated-disc "Lumbar Herniated Disc: What You Should Know") 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.[10](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote10)Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. \[Updated 2023 Jan 16\]. In: StatPearls \[Internet\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: <https://www.ncbi.nlm.nih.gov/books/NBK441822/> - Spinal stenosis. [Spinal stenosis](https://www.spine-health.com/conditions/spinal-stenosis/what-spinal-stenosis "What Is 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.[11](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote11)Oğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918 <http://doi.org/10.1007/s00586-007-0317-y>,[12](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote12)Tomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653. [https://doi.org/10.1016/j.apmr.2011.09.023](https://linkinghub.elsevier.com/retrieve/pii/S0003999311009051) 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](https://www.spine-health.com/wellness/exercise/water-therapy-exercise-program "Water Therapy Exercise Program") – so that the water provides buoyancy and reduces the impact on the lower back.[13](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote13)Baena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360. [http://doi.org/10.1177/0269215513504943](https://journals.sagepub.com/doi/10.1177/0269215513504943) ## 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.[5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnote5)Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) - [1](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref1_4wvbaz3LlcPLVs1vrY9eTqjGu2QQ-60CH5gmKQqBUmU_unHnxDzxN14r) Meng XG, Yue SW. Efficacy of aerobic exercise for treatment of chronic low back pain: a meta-analysis. Am J Phys Med Rehabil. 2015;94(5):358-365. <http://doi.org/10.1097/PHM.0000000000000188> - [2](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref2_5vJLWZy7eKL93gtbsfkEeocuf-WvLFyraoXtSUw9M_yIoPqT8ww4i7) Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. [http://doi.org/10.3389/fmed.2018.00077](https://www.frontiersin.org/articles/10.3389/fmed.2018.00077/full) - [3](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref3_cdAP1Utpjf6xoEN8BHv--dvai7-9Kx14vK-MyHR0is_a7cSnrjmhAmB) Verbunt JA, Smeets RJ, Wittink HM. Cause or effect? Deconditioning and chronic low back pain. Pain. 2010;149(3):428-430. <http://doi.org/10.1016/j.pain.2010.01.020> - [4](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref4_3cvozGjTfV2wwcg0q-CTiYFbQDBTgMkTvOyCHfqAU_lK5fXnaTecxC) 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. <http://doi.org/10.12965/jer.1632650.325> - [5](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref5_ZNJs6X2yhSokI6NboPno29v8kWgAAqRvni42y97B7U_rc0HfOjWIuPh) Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. [http://doi.org/10.3390/healthcare4020022](https://www.mdpi.com/2227-9032/4/2/22) - [6](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref6_LRLLz4ZIevlN-Px0AzDtsLli4nGUj2qbkJV-A-4-IwM_kq7Ssf2eXtDO) Harber MP, Konopka AR, Douglass MD, et al. Aerobic exercise training improves whole muscle and single myofiber size and function in older women. Am J Physiol Regul Integr Comp Physiol. 2009;297(5):R1452-R1459. [http://doi.org/10.1152/ajpregu.00354.2009](https://journals.physiology.org/doi/full/10.1152/ajpregu.00354.2009) - [7](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref7_zrFwHkUnV0hWS3yl5KUt8kWlJleeusmN0FIvnTismE_qGVRCIWmu6gi) Hodges PW, Smeets RJ. Interaction Between Pain, Movement, and Physical Activity: Short-term Benefits, Long-term Consequences, and Targets for Treatment. Clin J Pain. 2015;31(2):97-107. <http://doi.org/10.1097/AJP.0000000000000098> - [8](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref8_pkrdV1FtZqvdc7mVFsX6upsrkfs5T1F8q9jUZT5Uk_kf5BMhRW3Osi) Vincent HK, Vincent KR, Seay AN, Conrad BP, Hurley RW, George SZ. Back Strength Predicts Walking Improvement in Obese, Older Adults With Chronic Low Back Pain. PM\&R. 2014;6(5):418-426. <http://doi.org/10.1016/j.pmrj.2013.11.002> - [9](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref9_emkWXWxJV2yq7IFky61TaWTy2FjDeLUsSVWVJge6JE_yBsXNidq4h45) Robertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews \[Internet\]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. 2012. Available from: <https://www.ncbi.nlm.nih.gov/books/NBK99429/> - [10](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref10_IUMR3XD1UGkVp9zwUwwgOlfctFWOsMCp4A7a0wEqH8U_jWZMruOHjuHg) Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. \[Updated 2023 Jan 16\]. In: StatPearls \[Internet\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: <https://www.ncbi.nlm.nih.gov/books/NBK441822/> - [11](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref11_rbGjIBKSheyAaCh35yzcK1dV7Q5acxWA5KSYkd5qo_aBp7QR5cTeng) Oğuz H, Levendoğlu F, Oğün TC, Tantuğ A. Loading is more effective than posture in lumbar spinal stenosis: a study with a treadmill equipment. Eur Spine J. 2007;16(7):913-918 <http://doi.org/10.1007/s00586-007-0317-y> - [12](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref12_g3NSXrzWIoUwkGeSkp5zxTynhXh9OoSdmGSW1O6gII_fdNTMk6KJcAT) Tomkins-Lane CC, Holz SC, Yamakawa KS, et al. Predictors of Walking Performance and Walking Capacity in People With Lumbar Spinal Stenosis, Low Back Pain, and Asymptomatic Controls. Physical Medicine and Rehabilitation. 2012;93(4):P647-653. [https://doi.org/10.1016/j.apmr.2011.09.023](https://linkinghub.elsevier.com/retrieve/pii/S0003999311009051) - [13](https://www.spine-health.com/wellness/exercise/how-walking-improves-back-health#footnoteref13_An7T4QvJ1P1WJ0HTQaUVUlGHnImE2l0md81E2Whtd6c_bGGOX0hSyCFD) Baena-Beato PÁ, Artero EG, Arroyo-Morales M, Robles-Fuentes A, Gatto-Cardia MC, Delgado-Fernández M. Aquatic therapy improves pain, disability, quality of life, body composition and fitness in sedentary adults with chronic low back pain. A controlled clinical trial. Clinical Rehabilitation. 2014;28(4):350-360. [http://doi.org/10.1177/0269215513504943](https://journals.sagepub.com/doi/10.1177/0269215513504943) Next Page: [Techniques for Effective Exercise Walking](https://www.spine-health.com/wellness/exercise/techniques-effective-exercise-walking) Pages: - 1 - [2](https://www.spine-health.com/wellness/exercise/techniques-effective-exercise-walking) - [3](https://www.spine-health.com/video/video-2-walking-tips-avoid-sciatica-pain) - [4](https://www.spine-health.com/video/2-walking-tips-piriformis-syndrome-video) [![Andrew Cole](https://res.cloudinary.com/da1molee1/image/upload/c_fill,g_north,h_120,w_120/q_auto:eco/andrew-cole.jpeg?_a=BAAAV6E0)](https://www.spine-health.com/author/andrew-cole-md) Dr. Andrew Cole has 30 years of experience specializing in spine and joint pain management. Dr. Cole has held numerous medical appointments throughout his career, and recently served as the Executive Director of Rehabilitation & Performance Medicine Enterprise for Swedish Health Services and as Medical Director of Ambulatory Musculoskeletal Services for Swedish Medical Group. ## Editor’s Top Picks - [Video: 2 Walking Tips to Avoid Sciatica Pain](https://www.spine-health.com/video/video-2-walking-tips-avoid-sciatica-pain) - [How Your Walking Posture Affects Your Sciatic Nerve](https://www.spine-health.com/blog/how-your-walking-posture-affects-your-sciatic-nerve) - [2 Walking Tips for Piriformis Syndrome Video](https://www.spine-health.com/video/2-walking-tips-piriformis-syndrome-video) - [Advantages and Disadvantages of Treadmill Use for Exercise and Pain Relief](https://www.spine-health.com/wellness/exercise/advantages-and-disadvantages-treadmill-use-exercise-and-pain-relief) - [2 Walking Tips to Avoid Sciatica Pain](https://www.spine-health.com/blog/2-walking-tips-avoid-sciatica-pain) - [How to Start Walking Program When You Have Low Back Pain Video](https://www.spine-health.com/video/how-start-walking-program-when-you-have-low-back-pain-video)
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