Let’s face it. Back pain is no fun. Millions of people suffer from some type of back discomfort and will try anything to find relief. But one the best paths to getting some relief may be an old standby – walking.

Walking might strengthen your muscles, improve your posture and stabilize your back – all of which can help lessen pain, reduce flare-ups and prevent future problems.

Back pain is very common, says Brittni Zick, a physical therapist for OSF HealthCare. It can impact anyone of any age for a variety of reasons.

“Maybe there was an injury in the past, or poor posture is usually a big reason for it,” she says. “Or it’s the type of work that people do if they're bending and lifting a lot. It's one of the most common things I see as a physical therapist.” 

Zick adds that walking increases blood flow, which is important because tissue in your back can get irritated. By walking, blood circulates to those areas, helping heal the tissue and help alleviate pain. 

Experts say walking prevents back pain by strengthening the spine and muscles, and by promoting relaxation and stress relief, though the exact reason isn’t known. There have been studies done that show people who walk regularly have fewer problems with back pain and go longer between occurrences.

“When you think about what's causing back pain, the cause of back pain is too much pressure on the spine, and the cure is to offload pressure,” says Zick. “And walking does that by swinging your arms big strides, the twist and the torso helps to unload the spine and give pressure relief.”

As good as walking is for your back, a lack of physical activity is just as bad. On the flip side, too little movement – like sitting all day – can weaken spinal muscles and can lead to misalignment, pain and fatigue. Whether at a desk or on the couch, staying in one position can take a toll. It’s important to change position and get your body moving to improve your circulation and blood flow.

“Sometimes we get busy and focused on what we're doing, and we find ourselves sitting in a flexed, poor posture position,” says Zick. “So, you want to take some stretch breaks. Arch your back a little. You might get up, move around to just take some of that pressure off. And if you can, try to get a walk in.”

For long-term back pain management, a regular walking routine of 20 to 30 minutes at a time doesn’t only help fight back pain but also increases endurance and improves your mood.

But Zick says don’t try to squeeze in all 30 minutes in at once, at least to start. She recommends breaking up the time into different parts of your day – for example, 10 minutes in the morning, 10 at lunch and another 10 minutes at night might just be the best route to take.

“A walking program should be started gradually. Start off with just a couple minutes, take a rest for about an hour, try to do another couple of minutes every hour,” Zick says. “Then you're going to shorten that time to where you're working up toward walking 30 minutes a day. Eventually you would want to start walking three times a day for 30 minutes.” 

Zick says it’s important to make walking a daily priority. Don’t think of it as a chore but as a fun activity that can help you feel better. It helps maintain a healthy weight and improves blood pressure. Regular walking is also good for better sleep, improved memory and lowering the risk of depression.

Before starting any type of walking program, however, make sure to consult with your medical provider first.

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Every year, more than 500 million golf rounds are played on courses across the country. And while anxious golfers are racing to local courses for a quick round, that first swing of the season can come with a risk if your body isn’t ready.

“I think about the low back, especially the population that plays golf tends to be a little bit older sometimes,” says Michael Hahndorf, a physical therapist with OSF HealthCare. The lower back, the shoulders. You think about the arms and wrists are important, but you don't want to forget about your foundation as well – your legs, your ankles, your knees, your hips, all that is important too. It goes back to just stretching and being more prepared for what's coming when you do play.”

Hahndorf recommends starting a stretching routine. Before starting any round, give yourself at least 10-15 minutes to properly stretch your back, hamstrings, abdominals, arms and shoulders to stay flexible. And make sure to get plenty of practice swings in before you head over to the first tee. Start with the smaller irons and work your way up to the driver and not just on the first hole with the first swing.

Walking nine or 18 holes can be challenging, especially if you’ve been mostly sedentary for the past several months. Even carrying a golf bag can cause back and shoulder pain.

Start walking to warm up

“Start to walk nice and easy. Get your body used to kind of physical activity again, taking some swings at home without even going to the driving range,” Hahndorf says. “It could be something as simple as going to the driving range and hitting a small bucket versus large, and then kind of working your way into nine holes for a little bit, and then slowly transitioning to those 18 holes. Because it's going to be a big change of pace from nine to 18 over the course of time.”

For the most part, golf is a relatively safe sport, but injuries can happen, especially because of not using proper form or technique. The keys of a good swing include good posture, a stable lower back, and a slow relaxed swing. An early-season injury, especially during cooler temperatures, can really set back a golfer for a few days to weeks.

“When it comes to a good golf swing, you think about having good posture and having a flat back,” Hahndorf says. “Have your hips tucked underneath you, have your knees bent a little and those arms straight down. Posture plays a role importantly there, because it's going to allow for that rotation.”

And remember to spend some time stretching again following when the round is over. “It's important to stretch before to warm up but also afterwards, so you can kind of get ahead of some of that soreness. Because it can be tough for the first couple rounds,” says Hahndorf. “Just maintain just a gentle stretching routine for five to 10 minutes a day to keep that low back, hip, shoulder mobility kind of where it was when you ended.” 

A little soreness is expected early in the golf season. But any pain that lingers or gets worse might call for physical therapy. Touch base with your medical provider with any nagging concerns.

“Just take care of your body. If something hurts, pay attention,” Hahndorf says. “You know how things are supposed to feel. So, if it feels off make sure you're reaching out if you need to.”

For more information on physical therapy, visit the OSF HealthCare website.

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