Walking to Ease Lower Back Pain

If you’re experiencing lower back pain, your first instinct may be to rest and relax on the couch while watching Netflix. However, slipping on a pair of comfortable walking shoes and starting to stroll could actually help ease your aching back. A June 2024 study called the WalkBack trial, published in The Lancet, involved over 3,000 people who had recently recovered from back pain. The study found that those who participated in a structured walking program, including educational sessions with a physical therapist, significantly reduced their risk of back pain recurrence compared to those who didn’t participate in the program.

Chronic lower back pain is a prevalent issue affecting up to 40 percent of Americans, according to the CDC. Severe back pain is a leading cause of job-related disability and contributes to lost work days and healthcare visits. It can also lead to feelings of sadness and cause individuals to miss out on social activities. Walking has rarely been studied as a therapy to prevent back pain recurrence, despite its significant potential.

While being sedentary can exacerbate back pain, physical activity like walking can be beneficial for both general health and healing. Movement promotes blood flow to tissues, increases oxygenation needed for recovery, and releases endorphins that make us feel better. The WalkBack study found that those in the walking program were less likely to experience a recurrence of back pain that limited their activity.

The low-impact nature of walking makes it ideal for individuals with lower back pain, as it helps alleviate concerns about pain and reinjury. The cost-effectiveness and accessibility of walking make it a practical exercise option for those with recurrent back pain. In the WalkBack trial, participants received educational and coaching sessions with a physical therapist, which played a significant role in their success.

According to the American College of Sports Medicine Physical Activity Guidelines, walking for 30 minutes at least five days a week is recommended for overall health. Gradually working up to this level of activity with the help of a physical therapist can reduce the risk of injury and help you build endurance. If walking has been effective in managing your back pain, it’s advisable to continue the activity to prevent a recurrence of symptoms.

Overall, walking can be a safe and effective way to manage and prevent lower back pain. Consult with a physical therapist to develop a personalized walking program that meets your needs and supports your recovery.