What if the key to reducing back pain was as simple as putting one foot in front of the other? If you’re someone dealing with frustrating back pain or looking to avoid its recurrence, you might want to grab your walking shoes—because it turns out walking could be a game-changer!

Why Walking Can Help with Back Pain

Back pain is a widespread issue, affecting over 600 million people per year. Even more concerning, up to 70% of individuals who experience back pain will have a recurrence within a year. This makes finding sustainable, accessible ways to manage back pain a top priority.

One of the simplest and most effective solutions may be right at your feet—walking. A recent study showed that individuals following a progressive walking program had a 28% lower chance of experiencing another episode of low back pain and a 43% reduction in the need for medical care.

But how can something as simple as walking make such a difference?

The Science Behind Walking for Back Pain

In a study conducted by researchers in Australia, 701 adults who had recovered from back pain were split into two groups: one continued their usual activities, while the other group followed a progressive walking program. This intervention group started with just 80 minutes of walking per week and gradually built up to around 130 minutes across 4 days per week over a 12-week period.

The results were significant. Not only did the walking group report less back pain and disability, but they also sought less medical care and had fewer pain recurrences. In short, walking more helped them walk away from back pain!

Why Walking Works

Walking is one of the easiest forms of exercise, requiring no fancy equipment or gym membership. It gently strengthens muscles, improves circulation, and encourages better posture, all of which contribute to a healthier back. Best of all, it’s something most of us can incorporate into our daily lives.

How to Start Your Walking Routine for Back Pain Relief

Ready to give your back a break? Here’s how to start incorporating walking into your routine, based on the principles from the study:

1. Start Small and Build Gradually

Everyone’s starting point will be different, so it’s important to begin within your capacity. If you can only manage 5 minutes at a time, that’s okay! The key is to track what you can do and build from there. You can measure your progress by time, distance, or step count.

2. Increase Your Walking Volume Over Time

As with any exercise, consistency and progression are key. Try to gradually increase your weekly total, whether that’s 45 minutes, 2 miles, or 8500 steps. Even small improvements each week can lead to big results over time.

3. Walk More Frequently

If you’re finding it tough to walk for longer periods, try breaking up your walks into shorter, more frequent sessions. For example, if you’re walking twice a week for 20 minutes, consider walking three times a week for 15 minutes each session. You’ll increase your total walking time without overloading yourself in one go.

4. Make Walking a Habit

Finally, the most important step is to stay consistent. Scheduling your walks in your calendar can help make them a non-negotiable part of your day. Pairing walking with activities you enjoy—like listening to music, podcasts, or catching up with friends—can make it something you look forward to.

Conclusion: Walk More, Hurt Less

Back pain doesn’t have to sideline you. Walking is a simple, low-cost way to manage or even prevent back pain, with proven benefits in reducing pain recurrences and improving quality of life. Whether you’re dealing with back pain now or want to prevent it in the future, the solution might be as simple as taking a walk.