Walking is often part of how you clear your head, get from A to B or simply enjoy being outside. When your lower back has started hurting, it is natural to wonder whether to keep going or stay home. For most recent back pain, walking is one of the most helpful things you can do, with a few tweaks while it settles.

Why walking helps a sore back

When your back hurts, resting can feel safest. But research suggests that staying active usually helps back pain recover more quickly than rest. Walking is gentle, rhythmic and uses your whole body, which helps keep the joints and muscles of your back moving without putting heavy load on them.

Walking also helps your back in the longer term. In a large recent trial, people who followed a gradual walking programme went nearly twice as long before their back pain returned compared with those who did not.

What may feel different for now

With recent back pain, you might notice:

• Your first few steps feel stiff, then ease as you warm up.
• Longer walks bring the ache back towards the end.
• Hills, uneven ground or carrying a bag make it feel worse.

These are common and do not mean you are doing harm. They are a sign to adjust how far and where you walk for a while.

Finding a comfortable distance

The aim is to walk an amount your back is comfortable with now, then build from there. Some ideas:

• Start with shorter walks, even 5 to 10 minutes, and see how your back feels afterwards.
• Break a longer walk into two or three shorter ones across the day.
• Walk at a comfortable, steady pace, rather than rushing.
• If your back starts to ache during a walk, slow down or stop for a short rest, then carry on if you can.

Check how your back feels later that day and the next morning. A mild ache that settles is usually fine. If it is sorer, make the next walk a little shorter.

Where you walk

Your route can make a difference while your back settles:

• Choose flat, even paths, rather than steep hills or rough ground.
• Avoid long downhill stretches for now, as these can jar a sore back.
• Plan a route with places to sit if you need a break.

How you walk

A few small changes can make walking more comfortable:

• Let your arms swing naturally, which helps your back rotate gently with each step.
• Take slightly shorter steps if longer strides feel uncomfortable.
• Look ahead rather than down at your feet.
• Wear supportive, cushioned shoes.

Carrying things

Carrying a heavy bag on one shoulder can make a sore back feel worse. A small rucksack worn on both shoulders spreads the load more evenly. Leaving non-essentials at home helps too.

Easing stiffness before and after

A few gentle movements before you set off can help your back warm up:

• Standing, place your hands on your lower back and gently lean back a little way.
• Slowly turn your upper body to each side.
• March gently on the spot for a minute.

After your walk, lying on your back with your knees bent and gently rocking them from side to side can ease any stiffness. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength alongside

Alongside walking, a little strength work helps your back cope better. Bridges, sit to stands and back lifts are good places to start, two or three times a week. If your back feels stiff after sitting at work, a short walk at lunchtime can be a good way to loosen it. If you would like to follow along, VIDA has short videos of bridges, sit to stands and back lifts you can use at your own pace.

Building back up

As your back settles, you could gradually add a few minutes to your walks, or bring back hills and longer routes one at a time. Your VIDA pain check-in is a good way to keep track of how your back responds as you build up.

What to take away

• Walking usually helps recent back pain more than rest.
• Start with shorter walks and build up gradually.
• Choose flat, even routes while your back settles.
• Let your arms swing and wear supportive shoes.
• Use a rucksack on both shoulders if you carry things.

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