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Walking can help people with lower back pain
Last reviewed: 02.07.2025
A study published in The Lancet found that adults with chronic low back pain who walked regularly were less likely to experience recurrent pain compared with those who did not walk regularly.
“Walking is an accessible, low-cost exercise that can be done by almost anyone, regardless of location, age or socioeconomic status,” said Mark Hancock, PhD, lead author of the study and a professor of physiotherapy at Macquarie University in Australia. “We don’t fully understand why walking is so effective at preventing back pain, but it’s likely due to a combination of gentle oscillatory motion, strengthening of the spinal structures and muscles, relaxation, stress reduction and the release of endorphins.”
"In addition, we know that walking has many other health benefits, including improved cardiovascular fitness, increased bone density, maintaining a healthy weight and improved mental health," Hancock added.
Dr. Thomas Pontinen, founder of MAPS Pain Control Centers in the Midwest, added: “Our bodies are designed to walk, and in my opinion, the more you walk, the healthier you are. Recent studies have confirmed this – people who walk more live longer.”
Hancock and his team studied 701 adults who had recently recovered from an episode of low back pain. The participants were divided into two groups: one group took part in a walking program and a series of training sessions led by a physiotherapist for six months, while the other group received no intervention.
"The walking group had fewer instances of activity-limiting pain compared with the control group and a longer time to relapse, with a median of 208 days compared with 112 days," Hancock said.
Dr. Sean Barber, a neurosurgeon at Houston Methodist Health System in Texas, explained that low back pain can be caused by a variety of reasons, including degeneration of the intervertebral discs, degeneration of the joints that connect the vertebrae, spinal instability, deformity, nerve root compression, and muscle strain.
The researchers are planning further studies into integrating preventative interventions into standard healthcare. “Our study has shown that this simple and accessible form of exercise can be successfully implemented on a much larger scale compared to other forms of exercise,” Hancock said.
Dr Barber stressed the importance of the study, noting that "non-specific low back pain is very common and is a source of significant socioeconomic costs."
"The patients in this study had little or no experience with regular exercise and therefore would likely benefit from the help of a physical therapist in determining the 'appropriate starting dose' and 'appropriate progression' of a walking program," Barber said. "However, professional help is not necessarily needed to begin walking or light exercise."
Dr. Farhan Malik, a family and sports medicine physician in Atlanta, recommended starting with short walks of 10 to 15 minutes and gradually increasing the duration as tolerated. “Proper walking posture is also important: stand up straight with a neutral pelvis, relaxed shoulders, and look forward. For long-term back pain management, taking regular walks of 30 to 60 minutes most days of the week can increase stamina, improve mood, and provide long-term pain relief.”