Conditioning Exercises: Walking

Current guidelines for low back pain include recommendations to begin aerobic conditioning soon after the onset of low back pain, usually within two weeks. It can also be helpful for long-term back symptoms. Aerobic conditioning can help you avoid the potential debilitating effects of back pain.

How can I benefit by learning this exercise?

Walking is an easy exercise and can help many people who have back pain. It can help relieve the stress that often goes along with back pain. The natural rotation that occurs in the low back while walking gets the muscles and joints working safely and thereby relieves swelling and associated pain. Walking also helps your body release endorphins into your bloodstream. Endorphins are the body's own natural painkillers.

How do I perform this exercise?

Begin by choosing a good pair of walking or running shoes. You may be instructed to start out on a level surface prior to taking on any hilly or uneven terrain. You can also use a treadmill. Start out with a slow and smooth stride. When you’ve begun to increase the intensity of your walking program, consider keeping a log of the time and distance you walk.

How many and how often should I do this exercise?

• Sets: 1
• Repetitions: Work up to 20 - 30 minutes
• Perform: 1 time per day

Are there other recommendations I need to be aware of?

At first, the goal is to gradually increase the amount of time you walk, not how hard or fast you’re walking. When you've comfortably worked up to walking 20 or 30 minutes, you may want to increase the intensity of your walking program. If so, you'll need to calculate your exercise intensity. To do so, familiarize your understanding by studying the skill titled “Calculating Exercise Intensity.”

What should I watch out for while doing this exercise?

Avoid walking on banked or steep surfaces that could throw off your walking pattern. Keep your stride short at first to avoid straining your hips or low back. Monitor how your back feels during and after your walk. If you feel increased back pain or leg pain, slow your pace and consider putting an ice pack on the sore area for 10 to 15 minutes afterward.