How To Walk Your Way To A Better Back

Published by Dr. C.J. DeFabio, D.C. | October 11, 2019

How To Walk Your Way To A Better Back

If you have visited our office, there is a good chance you have been advised to walk. There are many reasons why we recommend this gentle form of exercise, especially for those with back pain. But, when you are struggling to move, the idea of walking may seem counterintuitive.

In this article, we share why walking is therapeutic for your back, and your overall health, how to establish a sensible walking program and how to reduce the risk of setbacks so you can move comfortably and confidently.

Walking is not a substitute for a professional evaluation when back pain is severe, persistent, worsening, or traveling into the leg.  But for many people, the right amount of walking can be an important part of a well-structured back therapy plan.

First, let’s take a look at the back’s beautiful biology because it helps make sense of why regular  movement matters.

About Your Back

Our incredible bodies and backs are made for moving.

Vertebra and Joints

Throughout the body, we have joints that swing, twist, or slide to allow motion. In the spine, there are facet joints that guide and limit movement, allowing flexion and extension (forward and backward bending). Then there are the intervertebral connections, where the vertebrae connect. There are many joints in the spine.

There are also bones aplenty; (usually) seven cervical, 12 thoracic, and five lumbar vertebrae, plus the sacrum, the coccyx, and the pelvis. Plus, that incredible 10-pound skull that sits on top as our crowning glory. Each vertebra is connected to another above and below through the intervertebral and facet joints (more on these shortly). The pelvic joints attach to the sacrum at the back and via the symphysis pubis at the front. This complex system enables strength, function, and movement. It’s an impressive design!

Intervertebral Disc

In between our vertebrae (except where the top two bones connect) sits an appropriately named intervertebral disc (IVD). Each disc has  two main parts: the annulus fibrosus and the nucleus pulposus. The annulus is strong and contains water and fibrous tissue. It is rather like the outer layers of an onion, each layer proving strength to its other layers and itself as a whole. The nucleus is a gel-like substance that sits in the middle like the jelly at a donut’s center, held in place by the annulus.

 The intervertebral discs don’t get their nourishment in quite the same way many other tissues do. Instead, they osmotically absorb nutrients. The key to this process? Movement! As we walk, we move our spines. This motion and compression deliver goodies into the IVD and removes waste. This is called the disc-pump mechanism and I explain it more in this video.  Ingenious!

Facet Joints

The facet joints poke out from each vertebra at the back and on both sides (except for the uniquely designed C1 which pivots on the upward prong of the C2 right below it). The facets above and below beautifully dovetail to provide strength, stability, and function. These joints are almost in constant use and, as such, can experience inflammation and injury: They can hurt!

As the study Facet joint syndrome: from diagnosis to interventional management, says, “Lumbar facet joints constitute a common source of pain accounting of 15–45%.” This is one of the issues that keep us so busy in practice, and it’s also one of the reasons we strongly recommend you walk regularly.

Muscles

Our muscles support us and move us. In the back, there are stabilizing muscles, muscles that tilt, twist, and bend us, and those that serve both functions. When we walk, these work in unison, in a coordinated way to help us stay upright, balanced, and efficient.

Fascia

If we stripped back the body’s tissues and looked at the fascia alone, we could almost see ourselves. See, this fibrous connective tissue covers every bodily structure. As the article Anatomy, Fascia says, this tissue creates “a structural continuity that gives form and function to every tissue and organ.” In essence, it holds everything together and makes it work.

Fascia is the connective tissue that surrounds and links muscles, joints, and other structures throughout the body.  It helps create continuity from one area to another.  When movement becomes limited, tissues often feel stiff and less tolerant to activity.  Restoring motion gradually can help. Often when people talk about back pain, the fascia is forgotten, so we wanted to touch on it here. 

 Why?

 Study.com puts it succinctly:

 Imagine your body being wrapped entirely in plastic wrap. When you tug on one part of the wrap, it will tighten elsewhere. If you tugged hard enough, the wrap could tear anywhere there is enough tension placed upon it. 

With that under the belt, let’s explore the benefits of walking.

The Benefits of Walking

While a regular stroll may not feel like it is changing much at first, it often is.  Depending on the person and the cause of the pain, the benefits of walking may include:

  – Maintenance of bone density

 – Improved circulation

 – Muscular activity and endurance

 – Gentle movement and fascial stretching

 – Pushing nourishment into, and removing waste from, your intervertebral discs (with faster walking)

 – May reduce back pain

 – Improved mood and stress regulation (which helps to lessen pain and, well, feels good)!

Walking can also be a useful part of a back recovery plan because it is accessible, low cost, and easy to scale. This benefit deserves special mention because its repercussions are profound.

As the joints move, they fire off nerve impulses that tell the body where it is in space. If this weren’t the case, we’d find it incredibly difficult to stand up or move. This is known as proprioception.

However, these constantly firing packets of information are so much more than mere positional sensors. As Dr. Roger Sperry, neurobiologist and Nobel Laureate in Medicine, said, “90% of the stimulation and nutrition to the brain is generated by the movement of the spine.”

For many people who receive regular Chiropractic care to restore optimal spinal motion and then walk to maintain this change, it can become a positively, powerfully way change their brain and health. 

“Walking is not just “something nice to do.”  For many people, it is one of the simplest ways to keep the back moving and build tolerance to activity.”  – Dr. Todd Renn, D.C.

Goal Setting

 A well-known way to set goals is called the S.M.A.R.T. method. It breaks down important considerations so you can plan, implement, track, and succeed.

S – Specific

 If you are starting out, you might choose to walk for 10 to 20 minutes, three times per week. If your tolerance is better, you might opt for a higher commitment and walk for 30 – 40 minutes, five times per week. Be specific about your goal.

M – Measurable

As the famous Peter Drucker quote says, “What gets measured, gets managed.” Grab a diary and keep track of the times, distances, steps you cover. Also, note any pain. This can be a reference, an evidence-based way to monitor your progress. If you experience a pain flare, you can better understand how your walking routine may have contributed and adjust accordingly. If you are doing well, you’ll know when to safely up the ante.

A – Attainable

 Is your goal attainable? It’s an important question. Just like with the next point, if you cannot fulfill promises you make to yourself, the whispers of procrastination and failure may push you off course. 

  Tip: The right walking companion can be a game-changer. When you don’t feel motivated, they will inspire you (or nag, either way, it works). You can return the favor.

R – Realistic

 If you have significant back pain, walking a marathon next week is probably not realistic. If you have chronic spinal discomfort, instead, walking up and down your hallway once per day might be a more realist place to start.

 T – Timely

 Give yourself a timeline. Decide that you will be walking for x minutes, x times per week by x date. Then build toward it gradually.

 Ok, so you’ve got a plan forming gently in your mind, let’s talk about the details…

Frequency

Recovery from a walk is usually fairly quick, so more frequent walking often works well.  If you are deconditioned or in notable pain, start with two to three times per week.  If you tolerate activity well, you may build toward most days of the week.

Intensity, duration and surface options

Many of our patients ask…

 “Where should I start?”

 “What should my goal be?”

 “What surface should I walk on?”

 These are good questions, and the right answer depends on your current condition, pain pattern, balance, fitness level, and diagnosis.   Have a chat with your Chiropractor before you decide on the intensity and duration as it does depend on your health and current capability. 

If you are older, experience balance issues, or have significant pain, you can begin slowly on a treadmill (so you have handles to grasp), in a pool (where you cannot fall and the load is lightened thanks to the water) or stroll around your house a number of times.

If you are a lover of an amble, who’d like to commit to something more, the call of the wildness and uneven surfaces might appeal.

 If you fall in between? Or maybe have back pain and want to focus on walking to improve your health and ease your discomfort? Set a program of 10 to 30 minutes, three times per week. Then return to ‘measurable’ and notice how you feel and assess your progress. Too easy? Speed up your pace, extend the time, or walk farther.

Tip: You should always remain able to maintain a conversation.

 Now that you’ve got a plan, there is another important frequently asked question we need to answer… 

But What If Walking Makes You Hurt?

This is one of the most common and important questions.

Some mild soreness from becoming more active can happen.  But walking should not push you into a major flare, progressive leg pain, worsening numbness, marked weakness, or loss of confidence in movement.

If walking consistently increases your pain, that is often a sign that your back needs more guidance, not that you have failed.

In those cases, a physical therapy plan may need to be adjusted.  Depending on the clinical findings, that can include:

• Guided physical therapy and home exercise progression
• Chiropractic care when appropriate
• Non-surgical spinal decompression for selected disc-related cases
• Class IV Laser Therapy to support pain modulation and tissue healing
• Shockwave Therapy in selected cases involving soft tissue dysfunction
• Activity modification until your walking tolerance improves

For patients in Andersonville, Ravenswood, Edgewater, Lincoln Square, and nearby Chicago neighborhoods, our team can evaluate why walking is aggravating your back and help build a step-by-step recovery plan instead of guessing.

How to Increase Positive Outcomes

 When you begin a walking program, as with any other physical activity, it is wise to consult your health professional if you have significant pain, a recent injury, neurological symptoms, or a medical condition that affects exercise tolerance. Wonderfully, walking is a lower impact and risk. Still, there are ways to improve your results and reduce your risk of injury and pain.

Five stretches and a strengthening exercise

Stretching and mobility work can help some people maintain a walking routine more comfortably.  These should not be forced, and they should not create sharp or worsening pain. Here are five we often recommend to our back pain patients that are also helpful for maintaining a walking routine. 

Tip 1: For every stretch, hold each repetition for around 30 seconds and then repeat three times on each side.

Tip 2: When you feel a comfortable stretch, hold. Stretching should never be painful.

Tip 3: Avoid bouncing

Tip 4: Stop if Symptoms worsen

Tip 5: If you have disc symptoms, sciatica, or pain radiating below the knee, get individualized guidance before starting stretches on your own.

Calf

 It’s super easy to stretch your calf muscles, and there are a number of ways to do so. We like these two simple stretches. 

Gastrocnemius (Calf) Stretch

Stand facing a wall. Place your hands on the wall in front of you at eye height. Place your heel on the ground, raise the toes of the same foot up the wall to approximately 45 degrees. With a straight knee and body, bring the hip on the same side closer to the wall. Hold the stretch for 30 seconds then repeat with your other leg.

Soleus (Deep Calf) Stretch

From the gastrocnemius stretch position above, move your right foot forward a few inches and bend your right knee.

Continue to keep your heel on the floor, and gently lean your body forward. Keep your pelvis tucked under and don’t arch your foot.

Your right knee should be over and in front of your right foot. Hold for 30 seconds. You will feel a stretch in the lower third of your right calf muscle. Repeat for your other leg.

Hamstrings

Sit down. Stretch your leg out in front with a straightened knee and raise your toes to the ceiling. With your body upright and your lumbar curve maintained, bend forward from your hips.

Pecs

 We spend so much time not moving that our shoulders often roll forward, and our pecs tighten, leading to a hunched over posture. When we walk, we want to unfurl these muscles, draw back your shoulders, and allow an open chest to take in the air easily.

To stretch your pecs, stand facing a corner. Raise your arms directly out to the side, so they lie in the horizontal plane. Maintaining this position, bend your elbows, so your hands reach toward to sky. Next, move into the corner so your forearm can rest comfortably on the corner walls. Hold your tummy muscles in and gently push forward towards the wall until you feel a stretch across your chest on both sides.

Piriformis

The figure-four stretch releases tension in the lower back by focusing on the hip flexors, glutes, and piriformis. It’s similar to the knee-to-chest stretch in form and execution, but the figure-four stretch is deeper. You can think of the knee-to-chest stretch as a warm-up to the figure-four stretch.

The seated figure-four stretch described below is the same as described in the lumbopelvic PT manual and there are also a couple variations to this stretch as well which we will explain below.

This stretch is to be done seated, while sitting with good posture (back straight towards the edge of your seat and a slight down grade to your thighs. Next, cross one leg over the other, resting your ankle on your knee. From this position, bend at the waist, lowering your torso toward your legs. During this you should feel a stretch in the guteal region. To achieve a different direction of stretch with this technique, perform the following variations: lean to the right; lean straight forward; lean to the left. 

This stretched may be held for up to 20 seconds for each variation and repeated twice.

Quadriceps

Stand with your hand against a wall for support. Bring your body close enough so you will remain in a straight position vertically. Raise your outside foot to rest in your hand on the same side. Pull your foot gently towards your bottom.

 Note: If you cannot do this comfortably, do not force it!

Core Strengthening

 A regular walking routine will strengthen muscles through use. However, we often see patients who have faulty core muscles. These can be the initial cause of, or significantly contribute to, back pain. As we walk, a weak core can lead to increased pressure placed through our spine. This we need to avoid.

 As with stretches, there are a range of available options. The easiest? Focus on your lower tummy muscles. These muscles sit above your pelvic bones and below your belly button. Hold them tight. Imagine bringing them in and up towards the middle of your back. They should now feel firm. As with stretching, hold for 30 seconds and repeat three times per day.

Learn more about Core Strengthening

Hydration

 An average we should drink around 1 L of water for every 50 lbs body weight day. Choose water. If you are experiencing muscle pain through exercise, also consuming electrolytes may help.  Check out our hydration guide for a simple sports drink you can make.

Ice or Heat?

If your back becomes irritated after activity, what helps can depend on the cause of the pain and your individual response.  Some people prefer ice, others do better with heat, and some need neither.  If you are not sure which is appropriate, as your provider rather than guessing. Using an ice pack can be therapeutic for those with an inflamed back. 

When Walking Alone is Not Enough

Walking is excellent, but it is not always enough by itself.  If you have back pain that keeps returning, pain that shoots into the buttock or leg, numbness or tingling, pain with standing upright, or pain that makes it hard to work, sleep, or exercise, it may be time for an evaluation.

An exam helps determine the likely source of your symptoms, identify factors that may be slowing recovery, and clarify which treatments may be appropriate for your specific case.

If indicated, we may combine walking and home exercise with in-office therapies designed to reduce pain, improve tissue function, and help you progress more comfortably through physical therapy. For patients dealing with chronic or more complicated back pain, we may consider the following as part of a personalized conservative care plan:

Non-Surgical Spinal Decompression

Non-surgical spinal decompression is a gentle treatment designed to reduce stress on the spine. In some patients with disc-related back pain, this treatment may help decrease pressure within the affected spinal segment and reduce irritation around nearby nerves. When that type of pressure is part of the problem, decompression may help make standing, walking, and exercise more tolerable. It is not appropriate for every type of back pain, which is why an examination comes first.

Class IV Laser Therapy

Class IV laser therapy is a non-invasive treatment that delivers light energy into injured or irritated tissues. It is used to support the body’s healing response, promote circulation, and help modulate pain signals. For some patients with back pain, laser therapy may help calm irritated tissues and improve comfort so that movement, walking, and physical therapy exercises are easier to tolerate. In our office, it is typically used as part of a broader treatment plan rather than as a stand-alone solution.

Radial Shockwave Therapy

Radial shockwave therapy uses acoustic energy to stimulate affected soft tissues. In certain cases of back pain, especially when chronic tension, soft-tissue dysfunction, or stubborn areas of irritation are involved, this treatment may help improve tissue quality and reduce sensitivity. For the right patient, that can make it easier to move more normally and to progress with physical therapy and home exercise.

Guided Physical Therapy

Physical therapy helps turn pain relief into lasting functional improvement. Depending on the patient, this may include mobility work, strengthening, stabilization exercises, posture training, and a progressive home program. The goal is not only to help you feel better, but to help you move better, build tolerance to activity, and reduce the likelihood of repeated flare-ups. This is often an important part of care for patients whose back pain has become chronic or keeps coming back.

Chiropractic Care

Chiropractic care is often used to help restore motion to restricted joints and improve the way the spine and surrounding structures move together. For some patients, improving joint mobility and mechanics can reduce strain on irritated tissues and make everyday movement more comfortable. When appropriate, chiropractic treatment can be combined with physical therapy, laser therapy, decompression, or other conservative treatments as part of a more complete plan.

Walk Your Way to a Better Back

Walking is one of the simplest ways to support a healthier back. It can help you move, build confidence, improve tolerance to activity, and become less sedentary.

Just remember: the right walking program is the one your back can tolerate and build from.

If you live near Andersonville in Chicago and your back pain is making walking difficult, our team at Ravenswood Chiropractic & Wellness Center / RennWellness can evaluate the cause of your symptoms and help guide you with conservative care options, including physical therapy, chiropractic care, non-surgical spinal decompression, Class IV laser therapy, and shockwave therapy when appropriate.

FAQ

Is walking good for low back pain?

For many people, yes. Walking is a low-impact activity that may help with mobility, circulation, and tolerance to movement. It is often a useful part of a conservative back physical therapy plan. Recent research also suggests walking programs may help reduce recurrence of low back pain.

How much should I walk if I have back pain?

That depends on your current tolerance and diagnosis. Some people do well starting with 5 to 10 minutes, while others can begin with 20 to 30 minutes. The best starting point is one that does not significantly flare symptoms afterward.

Should I keep walking if my back hurts more afterward?

Not if it is clearly aggravating you each time. Mild soreness can happen, but repeated flares, worsening leg pain, numbness, tingling, or weakness are signs you should stop self-progressing and get evaluated.

Can walking help sciatica?

Sometimes, but not always. Some people with sciatica tolerate walking well, while others are aggravated by it depending on the cause. If pain travels into the leg or below the knee, an exam is a better first step than pushing through.

When should I get evaluated for back pain?

You should consider an evaluation if pain is severe, keeps returning, lasts more than a week, travels into the leg, causes numbness or weakness, or interferes with sleep, work, or exercise.

What treatments might help if walking is too painful?

Depending on the cause, a provider may recommend a combination of physical therapy, chiropractic care, non-surgical spinal decompression, Class IV laser therapy, shockwave therapy, and home exercise progression.

Does Class IV laser therapy help back pain?

It may help some patients as part of a broader treatment plan. Research reviews suggest high-intensity laser therapy may reduce pain and disability in some low back pain populations, but it should be used selectively and alongside a proper physical therapy strategy.

Is non-surgical spinal decompression the same as surgery?

No. Non-surgical spinal decompression is a conservative treatment option. It is different from surgical decompression and is typically considered only for appropriate cases after an exam.

Where can I get evaluated for back pain in Andersonville, Chicago?

Ravenswood Chiropractic & Wellness Center / RennWellness is located at 5215 N. Ravenswood Ave., Suite 105, Chicago, IL 60640, serving Andersonville, and nearby neighborhoods. The clinic offers chiropractic care, physical therapy, spinal decompression, laser therapy, and shockwave therapy.