Walking for just 2 hours per week can reduce back pain

Back pain is an ailment that affects millions globally, often leading to discomfort and a lower quality of life. However, emerging research suggests a simple and effective solution: walking for just two hours a week. This investment in time can yield significant benefits in alleviating back pain and enhancing overall well-being. Here is how adding a regular walking routine can make a difference.
Back pain is a prevalent issue that affects people of all ages. According to the World Health Organisation, approximately 60-70% of individuals in industrialised countries will experience back pain at some point in their lives. The causes range from poor posture and sedentary lifestyles to injuries and chronic conditions such as arthritis. Often, people seek relief through medication, physical therapy, or even surgery. But what if a simpler, non-invasive solution exists?


Walking is a low-impact exercise accessible to nearly everyone, regardless of fitness level. It doesn’t require special equipment or a gym membership, making it an easy addition to daily routines. Beyond its simplicity, walking offers numerous health benefits, particularly for those suffering from back pain.
Improved blood circulation
One of the primary benefits of walking is improved blood circulation. Regular walking promotes blood flow to the spine, which helps nourish spinal structures and promotes healing. A study published in the Journal of Exercise Rehabilitation found that walking increases the flow of oxygen and nutrients to the spine, aiding in the repair of damaged tissues and reducing inflammation.
Strengthening muscles
Walking engages various muscle groups, particularly those in the lower body. As these muscles strengthen, they provide better support for the spine, reducing the burden on the back and decreasing pain. A study conducted by researchers at Harvard Medical School demonstrated that walking strengthens the muscles that support the spine, which helps prevent and alleviate back pain.


Research has consistently shown that regular walking can have various impacts on back pain. Here are some notable findings:
Reducing pain and improving function
A study published in the journal Clinical Rehabilitation found that participants who walked for just one hour a week experienced significant reductions in back pain compared to those who did not walk. The study highlighted that even minimal walking can lead to substantial improvements in pain levels and overall back function.

Better mental health
Chronic back pain often leads to stress and anxiety, which can exacerbate the pain. Walking has been shown to have positive effects on mental health, including reducing stress and improving mood. A study in the American Journal of Preventive Medicine reported that walking for just 30 minutes a day, five days a week, significantly improved mental health and reduced symptoms of depression, which can indirectly contribute to alleviating back pain.

Integrating walking into your routine doesn't have to be daunting. Here are some practical tips to help you get started:
Start small and gradually increase
If you’re new to regular walking, start with shorter durations, such as 10-15 minutes per day, and gradually increase your walking time to reach the two-hour weekly goal. Consistency is key, so aim for a routine that fits your lifestyle.
Use proper footwear
Wearing supportive shoes can prevent additional strain on your back and joints. Choose shoes that provide good arch support and cushioning to reduce impact.
Maintain good posture
While walking, keep your posture in check. Stand up straight, keep your shoulders back, and engage your core muscles. This posture helps distribute weight evenly and reduces stress on your back.