Can Walking Relieve Back Pain? And More – Research-Backed

A man is shown with his hands on his knees

walking to relieve back pain is recommended therapy by several doctors.

Back pain is one of the most common medical issues affecting everyone, whether lower, middle, or upper back pain.

Walking is one of the best ways to relieve back pain, even many doctors say that a daily 30-minute walk is good, and prevents many diseases.

Not moving enough daily can weaken your muscles, which makes the pain worse and also leads to other health problems.

If back pain is serious, and walking is not making any difference, then consult your doctor, they will tell you what is good for you.

Causes of back pain

It can occur due to any reason but sitting for a long time, and walking too little are common triggering back pain.

Lower back pain is most commonly seen, followed by upper pain, and middle (which is seen in some cases) around the world.

Here are the non-medical reasons for back pain:

  • Long time sitting with less walking
  • Overstretching
  • Sleeping in the wrong way
  • Lifting overweight also increases the risk of slipped disc
  • Carrying or pushing something for a long time, or it’s your daily job

Here are some medical-related issues that cause back pain:

  • Injury in back
  • Kidney stones (a painful condition that feels like pinching a pin, usually on one side)
  • Pregnancy
  • Infections, on the bladder and kidney, and pelvic inflammation, may lead to pain.
  • Tumors
  • Arthritis
  • Spinal nerve injury, inflammation, or damage

Does Walking Relieve Back Pain?

Walking is very good for lower back pain (which is mostly seen), if lower back pain is an issue then brisk walking is good, not running, or jogging.

Brisk walking or just walking triggers your muscles around the spine and muscle of the lower limb, due to which there is relief in back pain.

Also, many studies show, that people who walk tend to have less low back pain.

Research suggests that going on a walk or brisk walking can help in relieving back pain if it is done regularly for 15 to 20 minutes.

Studies found that walking did not have a significant effect on LB, while others found walking combined with traction had a positive effect (2) (3).

One more research reveals that increased levels of entertainment activity can decrease future chronic LBP.

Other ways to get more exercise in your daily routine include:

  • Using stairs, instead of using lifts or escalators
  • Walk to your nearest public transport, if it is possible
  • Trying to walk or cycle as much as possible
  • If you are not late for the office then definitely go walking and running in the morning.

What you can do?

Sitting is one of the things that trigger you’re overall back, so avoid sitting for longer than 30 to 40 minutes.

Now make sure to make your timetable, such as – Getting up out of the chair, stretching yourself, and then going for a walk.

Walking Benefits

There are many reasons why you should walk daily, especially those whose work is for sitting like in the office, etc.

Improve blood circulation

Moving your whole body can improve the blood pumping from your heart, it helps to heal wounds faster.

Walking 4–5 km daily improves mood, quality of life, self-confidence and reduces metabolic risk (4).

Prevent heart attack and diseases

Both low and high-intensity exercises, prevent blood clots in the arteries and vessels, which is a major reason for heart attack.

Great way to maintain joint lubrication

Movements in the joint can decrease pain, and stiffness, and increase the range of motion.

Also, promotes the body to produce more synovial fluid to maintain lubrication between the joints.

Feel warm, and energetic

When you fast walk, your heartbeat goes up and down very fast which increases blood circulation throughout the body.

Moreoeve releases endorphins which help minimize discomfort and raise the energy level.

Promote bone health

Daily 30 minutes of walking decreases the risk of bone issues, like arthritis, osteoporosis, and fracture. Also, stimulates muscles.

Help in improving sleeping

A study reveals that walking might reduce sleep delay and improve sleep quantity in working people with other exercises (5).

Obesity

As we all know fast walking can help in burning more calories, in comparison to normal walking, but low in comparison to running.

In one study where 11 average-weight women lost around 10% of their body weight, after 6 months of brisk daily walking.

Learn More – Obesity, And Pregnancy, Is Any Relation B/W Them, Risk

Exercises that help in relieving back pain?

Many types of exercise have been good for treating chronic LBP, including low (6) (7) and high-intensity aerobic exercise (8) (9).

Aerobic exercises for back pain include:

Stabilization exercises are useful in reducing chronic low back pain (10) (11), but not in acute low back pain (12).

Stretching can improve the flexibility of the muscles in the back, which increases the range of motion of the joints (13) (14).

Yoga is also one of the best ways to relieve lower back pain fast because I have seen the result by practicing it myself.

Here are some best of the best yoga asanas to treat back pain include:

  • Cobra pose (Bhujangasana)
  • Bow pose (Dhanurasana)
  • Wind-relieving pose (Pawanmuktasana)
  • Bridge pose (Setu Bandha Sarvangasana)
  • Child pose (Balasana)

Exercise is safe for people with back pain, and it does not increase the risk of future back injuries or work absence (15).

Can Too Much Walking Harm Us?

Walking can be beneficial in any way, but if it becomes over (doing it in any condition) can cause pain in your knees.

But some conditions that make trigger your joint, and cause pain to become worse include:

  • Low nutrition intake, which is essential for bone health
  • Age, above 40 years old
  • Walking on a hard surface
  • Low-quality shoes or totally rubbing shoes.

After quitting overwalking, your body will heal you with proper nutrition, rest, etc, if not then consult your doctor, they will help you.

Down Line

Not moving, sitting for a long time, and not doing any exercise are common reasons for back pain.

Walking or brisk walking both are beneficial for lower back pain and even help in chronic and acute back pain.

Cobra and child asanas are some of the best yoga asanas that I personally notice that help in relieving back pain.

Healthytalk8

Hello, I'm Sahil bisht, I am a Mechanical engineer, As well as, aspiring blogger with an obsession for health. This blog delicate to people who want to learn in health.

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