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Walking with back pain
For a lot of people with everyday low back pain, staying gently active helps more than resting.
Start small#
Short, slow, flat walks. Five minutes once or twice a day is a fine start. Add a minute or two a week if it feels okay.
Posture tips#
- Stand tall, eyes ahead, shoulders relaxed.
- Take shorter steps; long strides can jolt the back.
- Hold the rails lightly, not leaning on them.
- Skip incline until walking on the flat feels comfortable.
Shoes and surface#
Supportive, cushioned shoes help. A treadmill deck is usually softer than pavement.
Get checked urgently if you have#
- Numbness around the groin or bottom, or new bladder or bowel problems.
- Weakness in a leg, or pain that spreads down a leg with numbness.
- Back pain with fever, after a fall, or with unexplained weight loss.
Otherwise#
If pain lasts more than a few weeks or keeps you from daily life, see your doctor or a physical therapist.
Treadmill posture → Stretching after walking →
Last reviewed October 30, 2026 · Updated November 1, 2026 · Sources · General information, not medical advice.