Can Walking Relieve Back Pain?

Back pain is a common issue that affects millions of people around the world. Whether it’s caused by poor posture, a sedentary lifestyle, or an injury, back pain can be debilitating and significantly impact quality of life. While there are various treatment options available, one simple and effective method that often gets overlooked is walking. Yes, something as straightforward as walking can potentially relieve back pain and contribute to overall spinal health, especially when paired with care from a Charlotte chiropractor.

The Power of Walking for Pain Relief

If you’re in pain, it may feel counterintuitive to move your body more. But when it comes to back pain, simple walking can have a number of positive benefits that may surprise you.

When you walk, your muscles contract and relax, promoting better blood flow throughout your body. This increased circulation ensures that essential nutrients and oxygen reach your spine and surrounding tissues, aiding in the healing process and reducing inflammation. Additionally, walking helps flush out toxins from your muscles, contributing to a healthier back.

While it might not seem obvious, walking also engages your core muscles as you maintain balance and stability. Strong core muscles play a crucial role in supporting your spine and maintaining proper posture, which can help alleviate back pain caused by muscular imbalances.

Walking, especially when done with good posture, can contribute to spinal decompression. The gentle impact and movement involved in walking help to relieve pressure on the intervertebral discs, allowing them to rehydrate and regain their shock-absorbing capabilities. This can be particularly beneficial for individuals suffering from conditions like herniated discs or degenerative disc disease.

The Right Way to Walk for Back Pain Relief

While walking can be beneficial, it’s essential to approach it mindfully to avoid exacerbating existing back issues or causing new problems. Here are some tips for walking safely and effectively:

  • Maintain Proper Posture: Keep your head up, shoulders relaxed, and back straight while walking. Engage your core muscles to support your spine, and avoid slouching or arching your back.
  • Choose the Right Footwear: Wear comfortable and supportive shoes that provide adequate cushioning. Proper footwear can reduce the impact on your joints and back while walking.
  • Start Slowly: If you’re new to walking or dealing with severe back pain, start with short walks and gradually increase the duration and intensity as your back gets stronger and more accustomed to the exercise.

While walking can be an effective tool for back pain relief, combining it with chiropractic care can enhance the overall benefits and expedite the healing process. If your pain worsens or does not improve, you will want to work with a Charlotte chiropractor to ensure you heal properly.

Dr. Grant Lisetor and his team at Greater Life Chiropractic take a holistic approach to patient care. They not only perform chiropractic adjustments but also educate patients on lifestyle changes, exercises, and ergonomic improvements to prevent future back issues. So take a step towards better spinal health, and schedule a consultation with Dr. Grant Lisetor today!


Ridge, S.T., Olsen, M.T., Bruening, D.A., Jurgensmeier, K., Griffin, D., Davis, I.S., Johnson, A.W. “Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles.” Medicine and Science in Sports and Exercise, 2019 Jan; 51 (1): 104-113.