Can Walking Help Back Pain? What Recent Research Shows

Yes, for many people. A growing body of research backs what walkers have long suspected: regular walking may help prevent back pain from coming back, and it costs nothing but time. That matters because most adults will deal with low back pain at some point, and for many people it is a recurring problem rather than a one-time event.

The strongest evidence comes from the WalkBack trial, published in The Lancet in 2024. Researchers followed more than 700 adults who had recently recovered from an episode of low back pain. Half received an individualized walking and education program, and the other half received usual care. Over up to three years of follow-up, the walkers went a median of 208 days before their next recurrence, compared with 112 days in the control group, roughly a 28 percent lower risk of recurrence.

A large 2025 study in JAMA Network Open adds a similar picture on the prevention side. Among more than 11,000 adults, those who walked more than about 100 minutes a day had roughly 23 percent lower odds of developing chronic low back pain than those who walked less than about 78 minutes a day. Both how much you walk and how briskly seemed to matter.

A fair caveat: the strongest evidence is about walking as a prevention strategy after an episode of back pain. Using walking alone to treat an active, painful episode is less well studied, and when pain is flaring, the right first step depends on the situation and often includes a professional evaluation.

If you want to try it, start modestly: a 10 to 15 minute walk most days, then gradually add time or pace as your body tolerates it. Comfortable shoes, a gentle warm-up and listening to your body all make a difference. For anyone with a history of back trouble, walking is a reasonable, low-cost habit to build, and it fits naturally with life in Sussex County, where Sparta's neighborhoods, lakes and trails make it easy to get moving. Dr. Greg has written a local guide with more ideas for staying active.

Dr. Gregory Martin has practiced chiropractic since 1996 and regularly helps patients in New Jersey sort out back discomfort. Walking is a great conversation starter: he can tell you honestly whether your situation is something to walk into, or something worth evaluating first. He sees patients at Gregory Martin Chiropractic at 283 Sparta Avenue in Sparta and at Speedwell Family Chiropractic at 520 Speedwell Avenue in Morris Plains. Call or text (973) 699-4100 to schedule an evaluation.