Medically reviewed by Misty Seidenburg
Is walking good exercise? Don’t let this form of movement fool you – isn’t just a simple activity; it’s a powerful, low-impact exercise that can help alleviate joint and back pain. Many individuals with conditions like lower back pain or arthritis may not realize that regular walking can be an effective way to relieve discomfort and strengthen muscles—not to mention improving heart health, boosting immunity, and reducing stress, too!
Keep reading to learn what makes walking so beneficial and explore ways to add variety to your daily walking routine.
Yes. Regular walking can significantly reduce lower back pain and improve joint health. A recent study published in The Lancet found that participants who walked for 30 minutes five times a week experienced less back pain and had fewer medical visits than their stationary counterparts.
Walking helps reduce pain in several key ways:
Combined, these benefits make walking a practical, accessible option for managing chronic pain. By committing to a regular walking program, you can take meaningful steps toward improving mobility, comfort, and overall well-being. Even small, consistent efforts can add up to noticeable relief day after day.
Daily walking is a powerful tool for managing, treating, and preventing many musculoskeletal conditions. This simple activity promotes movement, reduces inflammation, and improves muscle function.
Here’s how walking supports relief and prevention for common sources of pain:
You don’t have to commit hours at a time to walking. Even brief walks can have a positive impact when done consistently. Whether used for prevention or symptom relief, walking remains a sustainable option to support joint and back health.
Walking doesn’t have to be boring and monotonous. In fact, switching up your walking routine can help you target different muscle groups, improve functional strength, and keep your body challenged. Below are several walking-based exercises designed to support joint health, relieve back pain, and enhance overall mobility.
A brisk 20–30 minute walk daily can strengthen muscles and improve posture. This basic but effective movement activates the core, hips, and legs while encouraging an upright, aligned posture.
Regular walking also improves cardiovascular health and helps reduce inflammation that contributes to joint discomfort. To see the best results, focus on walking with intention. Keep your spine tall, engage your core, and swing your arms naturally.
This often-overlooked movement engages the hamstrings, calves, and stabilizing muscles in the lower back and hips. Walking backwards also challenges your coordination and proprioception (your body’s awareness in space), which can improve balance and reduce fall risk.
Start slowly on a flat, safe surface and increase distance as comfort allows. The benefits of walking backwards include reducing knee strain and strengthening muscles often underused during forward walking.
Walking uphill or on a treadmill incline increases the intensity of your workout without adding impact. It activates the glutes, calves, and lower back muscles more effectively than walking on flat ground. Incline walking also supports spinal stability and can improve endurance over time.
Adding short bursts of incline walking to your routine can help build strength and relieve tension in the lower back.
Walking lunge exercises target the quads, hamstrings, glutes, and hip flexors. This movement also enhances balance and flexibility, which are crucial for joint health and mobility.
Focus on slow, controlled steps and avoid extending your front knee past your toes. Incorporating walking lunges into your routine can increase lower body strength and support pain-free movement.
The farmers walk exercise involves carrying dumbbells or weights in each hand while walking steadily, which activates your core, shoulders, forearms, and grip. This simple exercise also improves postural endurance and helps stabilize the spine.
Start with lighter weights and walk in a straight line with your shoulders back and core engaged. Farmers’ walks offer a full-body strengthening benefit with a focus on core stability, which is ideal for those dealing with back pain.
The lateral, ground-based crab walk exercise strengthens the shoulders, arms, and core while enhancing hip mobility and coordination. Begin seated with your hands and feet on the floor, then lift your hips and move sideways.
It may feel a bit awkward at first, but it’s excellent for activating underused muscles. Crab walks are particularly helpful for strengthening the posterior chain and improving joint stability in the shoulders and hips.
For the duck walk exercise, squat low and take small steps forward while maintaining the squat position. It targets the glutes, quads, and ankles, building strength and mobility in the lower body.
Although it’s challenging, just short distances can be effective. Duck walks are great for building muscle endurance and improving hip and knee flexibility, which are critical areas for managing joint pain.
When beginning a walking routine, it’s important to prioritize safety and comfort to avoid strain or injury. Start slowly by walking short distances at a comfortable pace, gradually increasing your time and intensity as your body adapts.
Proper footwear is essential. Choose supportive, well-cushioned shoes that help absorb impact and maintain stability. While walking, focus on good posture by keeping your back straight, shoulders relaxed, and head aligned over your spine.
Staying hydrated is also key. Drink water before and after your walk to support muscle function and overall energy. Most importantly, listen to your body and do not push through the pain.
If you experience severe or persistent pain, or if walking exacerbates your symptoms, consult a physical therapist or healthcare provider. They can assess your condition and recommend appropriate treatments.
Find a physical therapy clinic near you
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Walking is a valuable self-care strategy, but when combined with physical therapy, it can become even more effective for managing joint and back pain.
Physical therapists often incorporate walking into individualized treatment plans to improve gait mechanics, posture, and muscle activation. They can also identify movement patterns or imbalances contributing to pain and teach you how to relieve lower back pain by adjusting your walking form, pace, and duration.
Many physical therapy programs also incorporate manual therapy, a hands-on technique to relieve pain, improve mobility, and restore soft tissue function. Manual therapy can include joint mobilization, soft tissue massage, and myofascial release, each tailored to help reduce inflammation, decrease muscle tension, and promote more efficient movement.
For those with chronic pain or limited mobility, working with a physical therapist can provide a safe path to increase walking tolerance while addressing underlying issues gradually.
Frequent walking can be a simple yet effective way to manage and alleviate back and joint pain. Remember to start slowly, listen to your body, and consult a healthcare professional if needed. For more information on managing back pain or to schedule a pain assessment, find a BenchMark physical therapy clinic near you.
