Every few weeks, a health or fitness magazine seems to discover the next miracle workout. One month it’s HIIT, the next it’s Pilates, cold-water swimming or strength training.
Yet if those magazines were completely honest, they’d probably recommend the same thing every issue…walk more!
It may not be glamorous, but walking remains one of the simplest and most effective things you can do for your health. It’s also one of the best ways to help manage and prevent low back pain.
Despite having greater access to health information than ever before, around one in three adults still doesn’t get enough physical activity. The World Health Organisation recommends at least 150 minutes of moderate exercise each week, which works out at around 20-25 minutes of brisk walking a day. It’s a surprisingly small investment for a habit that can deliver huge benefits.
Regular walking helps improve cardiovascular health, supports weight management, boosts mood and energy levels, and reduces the risk of many long-term health conditions.
Less widely known is its role in keeping your back healthy. Low levels of physical activity are a recognised risk factor for developing episodes of low back pain; in other words, simply moving more can reduce the likelihood of your back causing problems in the first place.
When back pain does strike, many people assume they need a complicated rehabilitation programme. While targeted exercises certainly have a place, research suggests that recovery doesn’t always have to be complex. A 2019 study comparing core-strengthening exercises with a walking programme found that both approaches reduced back pain, with neither proving clearly superior.
Even more encouraging is the evidence showing that walking can help prevent future flare-ups. A major Australian study published in 2024 found that people who received education alongside a personalised walking programme experienced fewer episodes of back pain than those who didn’t follow a walking plan.
That’s not to say you should swap the gym, swimming pool or cycling club for a daily stroll. If you enjoy those activities, keep doing them. The message is simply that walking deserves far more credit than it gets. As a tool for improving health and managing back pain, it performs remarkably well.
There’s another advantage too: walking is free. No memberships, specialist equipment or expensive classes required. All you need is a comfortable pair of shoes and a little time. It’s also one of the most accessible forms of exercise. Almost anyone can do it, regardless of age or fitness level. Better still, it can be social. A regular walk with friends often feels less like exercise and more like a catch-up, making it easier to stick with.
In my experience, the most effective health habits are usually the simplest. Walking is easy, accessible and costs nothing. Sometimes the best solution really is right outside your front door.
This article by Rob Bailey first appeared in Village People magazine.
