Say good-bye to back pain one step at a time.
Heres how starting with just 10 minutes of walking per day can help alleviate pain.
Getty Images
Ever find yourself hunched over in agony, clutching your back?
Photo:Getty Images
Back pain is one of the most common reasons people seek medical attention.
Whether from injury, overuse, poor posture or pregnancy, back pain can take over your day.
Read on to learn about how walking can alleviate back pain and tips for walking safely.
Plus, follow our 30-day walking plan to start feeling better.
Can Walking Help Back Pain?
Its time to lace up your sneakers as part of your back pain treatment plan.
Walking does a lot of good things for your body, says Batts.
Indeed, endorphins act like a natural painkiller by blocking pain and increasing feelings of pleasure.
Most any form of exercise can boost endorphin levels.
First off, ensure you have properfootwear.
Use a foam roller or massage gun to help loosen up muscles.
Light stretches for hamstrings, hip flexors and calves will also help prepare your body for activity.
Once you’re set, pay attention to your position and alignment while walking.
A walking plan can help get you to this goal safely.
By Week 4, youll be walking a total of 70 minutes per week.
If youre experiencing back pain, it can be helpful to build up your minutes gradually.
Continue to increase weekly minutes until you reach the 150-minute mark.
On your mark, get set, go!
It can boost endorphins, manage weight, reduce stress, promote relaxation and strengthen your spine.
Ensure you have proper footwear and a warm-up, and maintain good posture and alignment during your walks.
Gradually increase your distance or duration each week to meet recommended physical activity guidelines.
Casiano VE, Sarwan G, Dydyk AM, et al.Back Pain.
In: StatPearls.Treasure Island (FL): StatPearls Publishing; 2024.
2024;404(10448):134-144. doi:10.1016/S0140-6736(24)00755-4
Chaudhry SR, Gossman W.Biochemistry, Endorphin.
Treasure Island (FL): StatPearls Publishing; 2024.
Department of Health and Human Services.Physical Activity Guidelines for Americans.
