The Best 30-Day Walking Plan for Back Pain

Can Walking Help Back Pain?

Walking is an effective way to alleviate back pain, and it’s a low-impact exercise that can be done by anyone. According to a randomized controlled trial on 700 adults, participating in a regular walking routine reduced the frequency of experiencing a bout of back pain severe enough to limit activity, and lengthened the time between back pain episodes.

Walking does a lot of good things for your body. It provides gentle oscillatory movements, strengthens the spinal structures and surrounding muscles, and triggers the release of endorphins to relieve stress. Endorphins act like a natural painkiller by blocking pain and increasing feelings of pleasure. Most any form of exercise can boost endorphin levels.

Walking can also help improve flexibility in the back and hips, reduce stiffness, and improve posture, all of which can help reduce back pain. Regular walking can also assist with weight management, which is important because carrying extra weight can strain the back and other body parts, leading to pain.

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How to Walk Safely for Back Pain

Before you start walking, there are a few things to keep in mind. First, ensure you have proper footwear. Comfortable and well-supported shoes keep feet in the right position and can also help reduce strain on your legs and back. Use a foam roller or massage gun to help loosen up muscles. Light stretches for hamstrings, hip flexors, and calves will also help prepare your body for activity.

Once you’re set, pay attention to your position and alignment while walking. Keep your core muscles engaged, shoulders in a neutral position, avoid leaning forward, and overstriding, all of which can increase stress to the lower back region.

Gradually increase walking time to meet physical activity guidelines of at least 150 minutes of moderate-intensity aerobic activity per week. You can break this up into 30 minutes a day, five days a week, or three 10-minute walks a day. A walking plan can help get you to this goal safely.

The Best 30-Day Walking Plan for Back Pain

When walking for exercise, increase duration or distance no more than 10% each week. It’s also important to schedule rest days to prevent overexerting yourself and allow time for your body to recover. If you experience any pain, listen to your body and reduce your pace or take an extra rest day.

Below is a 30-day walking plan to get you started. By Week 4, you’ll be walking a total of 70 minutes per week. If you’re experiencing back pain, it can be helpful to build up your minutes gradually. Continue to increase weekly minutes until you reach the 150-minute mark.

Week 1

* Monday: 10-minute walk
* Tuesday: Rest
* Wednesday: 15-minute walk
* Thursday: Rest
* Friday: 12-minute walk
* Saturday: Rest
* Sunday: 15-minute walk

Week 2

* Monday: 10-minute walk
* Tuesday: Rest
* Wednesday: 17-minute walk
* Thursday: Rest
* Friday: 13-minute walk
* Saturday: Rest
* Sunday: 17-minute walk

Week 3

* Monday: 12-minute walk
* Tuesday: Rest
* Wednesday: 18-minute walk
* Thursday: Rest
* Friday: 15-minute walk
* Saturday: Rest
* Sunday: 18-minute walk

Week 4

* Monday: 14-minute walk
* Tuesday: Rest
* Wednesday: 20-minute walk
* Thursday: Rest
* Friday: 16-minute walk
* Saturday: Rest
* Sunday: 20-minute walk

The Bottom Line

Walking is a free, low-impact form of exercise that offers numerous benefits, including back pain relief. It can boost endorphins, manage weight, reduce stress, promote relaxation, and strengthen your spine. Ensure you have proper footwear and a warm-up, and maintain good posture and alignment during your walks. Gradually increase your distance or duration each week to meet recommended physical activity guidelines.

FAQs

Q: Is walking really effective for back pain relief?
A: Yes, walking is a proven way to alleviate back pain. Regular walking can reduce the frequency and severity of back pain episodes.

Q: How often should I walk?
A: Aim to walk at least 3-4 times a week, with at least one day of rest in between. You can also break up your walks into shorter sessions throughout the day.

Q: How long should my walks be?
A: Start with shorter walks (10-15 minutes) and gradually increase the duration as you build up your endurance. Aim for at least 30 minutes per walk by the end of the 30-day plan.

Q: What if I experience pain while walking?
A: If you experience pain while walking, stop and rest. Listen to your body and reduce your pace or take an extra rest day if needed. It’s better to err on the side of caution and avoid exacerbating the pain.