Walking Your Way to Better Back Health

By Robin Dennis, MD

Patients with back pain often ask if they can stay active without making symptoms worse. As a spine specialist, I often recommend aerobic exercise—particularly walking. Studies show that those who walk regularly have a lower incidence of low back pain. It’s easy to fit into a busy schedule, can be done at your own pace, and rarely aggravates symptoms—making it one of the most accessible and sustainable forms of exercise.

The Benefits of Walking

Walking offers a range of back and overall health benefits. It helps control weight, which reduces stress on the spine; improves flexibility and posture when paired with stretching; strengthens core, hip and leg muscles for better support; builds bone density to help prevent osteoporosis; and boosts circulation, which nourishes spinal discs and soft tissues.

Maximize Your Walk with These Best Practices

Stretch First: Stretch gently before walking, avoiding forced movements. Keep your first 5 minutes at a slow pace to warm up muscles and prevent injury. If bending forward worsens pain, limit that motion. Consult your physician or therapist for safe stretches tailored to your back condition.

Pick Up the Pace: After your warm-up, aim for a brisk but conversational pace. If you’re breathless or unable to speak easily, slow down.

Build Gradually: The American Heart Association recommends at least 2 ½ hours of moderate physical activity each week to lower the risk of heart disease. Begin with short walks, about 5 minutes, and add time every few days until you reach 30 minutes a day.

Maintain Good Form: Proper form protects your back and helps you get the most from your walk. Keep your head centered and eyes forward, engage your abdominal muscles and stand tall. Use a natural stride, not too long or short, and keep your arms close with elbows bent at 90 degrees, swinging them in rhythm with the opposite leg. Step gently from heel to toe, and wear supportive shoes with good tread and well-fitting socks.

Treadmill Tips: Apply the same form guidelines when using a treadmill. Use handrails only as needed for balance so you continue to engage your core and improve posture.

Exercise walking is a safe, effective way for people with low back pain to remain active. It allows each person to exercise at their own pace, relieves the symptoms of back pain and decreases the risk of many other diseases. Check with your physician before starting your walking program. If you experience back or neck pain while exercising, the physicians at Resurgens Spine Center are here to help you keep moving toward your health goals.

Robin L. Dennis, M.D., received her medical degree from Case Western Reserve University School of Medicine in Cleveland, Ohio. She completed her residency in Physical Medicine and Rehabilitation at Case Western University MetroHealth Medical Center and her fellowship in Sports and Spine at Kessler Institute for Rehabilitation in West Orange, New Jersey, and Mountainside Hospital in Montclair, New Jersey. Dr. Dennis is Board Certified in Physical Medicine and Rehabilitation and a member of the American Academy of Physician Medicine and Rehabilitation. Dr. Dennis practices at Resurgens Orthopaedics Marietta,West Cobb and Windy Hill locations.

Resurgens Spine Center • Non-surgical & Surgical Spine Car

25 Convenient Atlanta Locations • www.Resurgens.com/Spine