Is Walking Good for Lower Back Pain? Yes, Doctors Say, and Here’s How to Maximize Relief

If you’re concerned about how much (or how little) you can incorporate walking into your exercise routine because of lower back pain, we have good news. We asked our experts: is walking good for lower back pain? It turns out, if done correctly, a sore lower back may be not only avoided, but improved, if you walk regularly .  

How is walking good for lower back pain? 

“Walking is a great way to help with lower back pain,” confirms Brittany Ferri, PhD, OTR/L, Occupational Therapist with the National Council on Aging. “It’s a low-impact exercise that strengthens the muscles and joints of your spine and lower body. Walking also increases blood flow, helping to reduce stiffness, which usually leads to discomfort that you’re feeling. It also encourages better posture and can reduce back pain in the future, which is another benefit.” 

Walking also releases pain-relieving endorphins, notes Bryan Wright, DPT. In fact, walking also helps reduce pain from arthritis, sciatica and fibromyalgia, he says, as the gentle, rhythmic movement eases stiff joints and increases flexibility.  

Walking tips for lower back pain  

Walking for lower back pain needs to be consistent and progressive – though you likely want relief immediately, physical activity and a walking program that is gradual will be best in the long term. This means starting out and slowly building up your strength, as  endurance is key for maximizing pain relief benefits and avoiding flare-ups. You should build a walking routine that feels best for you, but here are a few specific suggestions from doctors to choose from as you get started:  

1. 20–30-minute walks, three to five times a week  

“To help your lower back feel better, try walking for 20-30 minutes, three to five times a week,” suggests Raj Dasgupta, MD, Chief Medical Advisor for Garage Gym Reviews. “Start at a comfortable speed and go a little faster as you feel ready. Stick to flat, even ground to avoid putting extra strain on your back and avoid hills or bumpy areas until your back is stronger.” 

2. 10–15-minute walks daily  

If walking for 20 minutes isn’t for you, you can also start even more gently with more frequent walks. Start with short walks that are around 10-15 minutes and slowly increase how long you walk as you get more comfortable, recommends Dr. Ferri. If possible, it’s most beneficial to try to walk every day, she adds.  

3. 10–15-minute walks three times a week  

“I recommend starting with just 10-15 minutes of walking three times a week on flat, even ground,” says Dr. Wright. “Build up slowly to 30 minutes, four to five times a week as pain improves.”  

Proper form is also crucial for making sure walking is not aggravating your lower back. This is why you’ll want to wear supportive shoes to maintain proper alignment, Dr. Ferri says. Supportive shoes are those that have good arch support and solid but flexible soles. If they are laced, they should allow the shoe to be worn tightly enough to support the foot while allowing it to move.  

To maintain proper alignment, she says, work on having good posture by making sure that your spine is straight, your shoulders are rolled back, and your head is looking straight ahead.  

"It’s best to land each step with your heel first followed by a fluid motion of the ball of the foot touching the ground, then the toe of the foot coming in contact with the ground,” Dr. Ferri adds. “This is the most ideal because this sequence helps absorb most of the impact and helps with a smoother motion through the foot, reducing stress on your back.”  

Swinging your arms naturally is also a promising idea, as it helps with balance and engages the upper body, which also lessens back strain.  

For stride length, aim for a moderate comfortable stride. Having too rigid or inflexible stride can increase back stress. In addition, strides that are too short place undue strain on the knees and strides that are too long often place more impact on all the lower body joints.  

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Don’t push yourself to walk too quickly, either. should maintain a moderate pace where you can comfortably talk while walking, offers John Lowe, MD, physician at Restore Care. Typically, he adds, this is equivalent to between three and four miles per hour. Try engaging your core muscles while you walk as well, Dr. Lowe says, as this will give extra support to your lower back and boost your physical activity. 

What to do if walking agitates lower back pain 

“If walking makes your back pain worse, stop and take a break,” advises Dr. Dasgupta. “Rest for a while and use ice on the painful area. You might need to change how you walk, your shoes or where you walk. If the pain doesn't go away, talk to your doctor to make sure there’s not a more urgent underlying condition." 

You can also try incorporating stretching exercises before and after walking to help enhance flexibility, Dr. Lowe explains. Options like heat pads and physical therapy may also help relieve lower back pain.   

Click through for more on the benefits of walking:

Is Walking Really a Good Workout? Top Docs and a Certified Personal Trainer Weigh In

Pool Walking Keeps You Cool While Exercising

Walking After Eating Revs Your Metabolism and Steadies Blood Sugar

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.