The Best 30-Day Walking Plan for Back Pain, Created by Experts

Ever find yourself hunched over in agony, clutching your back? You’re not alone. Back pain is one of the most common reasons people seek medical attention. Whether from injury, overuse, poor posture or pregnancy, back pain can take over your day.

While treatment plans will vary from person to person, “walking for exercise can be extremely beneficial for alleviating back pain,” says National Academy of Sports Medicine-certified personal trainer Wendy Batts, M.S, an assistant professor in the exercise science programs at PennWest University.

Read on to learn about how walking can alleviate back pain and tips for walking safely. Plus, follow our 30-day walking plan to start feeling better.

Can Walking Help Back Pain?

It’s time to lace up your sneakers as part of your back pain treatment plan. Batts points to a randomized controlled trial on 700 adults that found that 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 from a median of 112 days in the control group to 208 days in the walking group.

Walking does a lot of good things for your body, says Batts. Putting one foot in front of the other provides “gentle oscillatory movements” (think of it like a massage for your back), strengthens the spinal structures and surrounding muscles and triggers the release of endorphins to relieve stress. Indeed, endorphins act like a natural painkiller by blocking pain and increasing feelings of pleasure. Most any form of exercise can boost endorphin levels.

Batts also notes that walking can 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, important because carrying extra weight can strain the back and other body parts, which can also lead to pain.

How to Walk Safely for Back Pain

Before you hit the ground walking, there are a few things to keep in mind. First off, 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. Batts advises. “Keep your core muscles engaged, shoulders in a neutral position (in line with the ears), avoid leaning forward and overstriding, all of which can increase stress to the lower back region,” she says.

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, says Batts. She also emphasizes the importance of scheduling 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.

Whether you prefer indoor treadmill walks on chilly days or outdoor strolls in the sunshine, 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.

Ready? On your mark, get set, go! 

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.