Is walking good for disc pain?

Walking is often recommended as a low-impact exercise that can help alleviate disc pain. In this article, we’ll explore the benefits and risks of walking for disc pain, examine what the research says, and provide tips on how to walk safely and effectively if you have a disc injury.

Table of Contents

What is disc pain?

Disc pain refers to any discomfort, ache, or soreness originating from an intervertebral disc in the spine. Intervertebral discs act as cushions between the vertebrae, allowing flexibility and absorbing shock. However, discs can become damaged due to injury, aging, or degeneration.

Common causes of disc pain include:

Herniated (slipped) disc – The jelly-like center of the disc pushes out through a tear in the outer lining.
Bulging disc – The disc bulges out but stays contained within the outer lining.

Degenerative disc disease – The disc loses hydration and elasticity over time.
Disc tear – A small tear or fissure in the outer lining of the disc.

Symptoms of disc pain can vary depending on the location and severity of the damage. Common symptoms include:

Back pain that may radiate into the buttocks or legs
Muscle spasms
Numbness or tingling

Leg weakness
Reduced range of motion

Benefits of walking for disc pain

When done correctly, walking can provide several benefits for those with disc pain:

Improved flexibility and range of motion. Walking gently mobilizes the joints and tissues surrounding damaged discs, helping restore normal movement.
Increased blood flow. The rhythmic motions of walking pump fresh blood into the disc area, delivering healing nutrients and oxygen.
Strengthened core and back muscles. The mild exertion of walking helps strengthen muscles that support and stabilize the spine.

Weight management. Walking burns calories and can help maintain a healthy weight, which takes pressure off discs.
Reduced stiffness. Moving and walking relieves stiffness caused by prolonged sitting.
Improved posture. The balanced motions of walking can help train your body into better alignment and take strain off discs.

Overall, walking is an excellent low-impact activity to help improve disc flexibility and strength when done carefully and progressively.

Risks of walking with disc pain

While walking is generally beneficial, there are some risks to consider if you walk with disc pain:

Increased pain and irritation. Too much walking before the disc has begun healing can aggravate inflammation and cause additional damage.

Poor posture and muscle imbalances. Walking with poor posture puts uneven stress on discs. Muscle imbalances can develop.
Sudden jarring movements. Disc injuries are vulnerable to jolts from stepping into holes or off curbs.
Loss of support and stability. Weak core muscles lead to excessive movement that strains injured discs.

Overexertion. Attempting long distances or walking too fast can cause flare-ups.

It’s important to gradually build up walking time, distance, and speed. Proper posture, core strength, and footwear also help minimize risks.

Tips for walking with disc pain

If you’ve been cleared by your doctor to walk for disc pain, keep these tips in mind:

Warm up with gentle range of motion before and after.
Start with short distances (5-10 minutes) and increase weekly by no more than 10%.
Walk at an easy, comfortable pace focusing on good posture.

Wear supportive and cushioned shoes.
Walk on soft surfaces like grass, dirt trails, or tracks when possible.
Keep your core engaged to support your back.

Monitor pain levels and don’t push through intense flare-ups.
Avoid carrying heavy items that throw off your balance.
Use trekking poles to improve stability on uneven terrain.

Stay well hydrated and fuel up with energizing snacks.

Consider cross-training with swimming or cycling to build core strength without putting added pressure on discs.

Research on walking for disc pain

Studies examining the effects of walking programs on patients with disc pain have found promising results:

A 2010 study had participants with chronic low back pain walk 5 days per week. After 12 weeks, they experienced less pain and disability compared to controls.
A pilot study in 2009 found that a home-based walking program decreased pain and improved mobility in patients with herniated lumbar discs.
A review of research in 2018 concluded that walking consistently reduces pain and provides functional benefits for those with chronic low back pain.

Overall, research indicates walking at a moderate intensity yields excellent outcomes. Combining walking with stretches, core exercises, and other treatments may further optimize relief.

Study limitations

While studies demonstrate benefits, there are some limitations:

Small sample sizes (less than 50 participants total in some studies).

Short intervention periods (most lasted 8-12 weeks). Long-term efficacy is unknown.
Minimal reporting on adverse effects or pain flare-ups.
Difficult to isolate walking alone versus combination treatments.

Larger scale studies over longer periods would help clarify optimal walking guidelines for disc issues. Tracking negative responses and setbacks is also important.

Walking tips based on disc location

The demands on your body can vary slightly based on where your damaged disc is located. Here are tips tailored to different areas:

Cervical (neck) discs

Walk tall with your chin parallel to the ground to keep neck elongated.

Avoid looking down at phones/devices as this rounds the shoulders.
Engage core to prevent excessive side-to-side spinal rotation.
Use poles or arms to counterbalance head weight and momentum.

Thoracic (mid back) discs

Maintain upright posture and keep your chest lifted as you walk.
Pull shoulders down and back to open up the front of the chest.
Minimize any forward head position which creates thoracic flexion.

Choose clear trails to prevent the need to look down excessively.

Lumbar (low back) discs

Walk tall keeping your hips, knees, and ankles in alignment.
Engage core muscles with a gentle pelvic tilt.

Take shorter, more frequent strides to limit spinal rotation.
Avoid carrying heavy objects on one side that causes imbalance.

When to avoid walking

Consult your doctor, but you may need to refrain from walking if you experience:

Severe or worsening nerve pain into your leg (sciatica)
Muscle weakness or numbness in your leg
Cauda equina syndrome with bladder/bowel involvement

Uncontrolled pain despite medication

Seek prompt medical advice if your leg symptoms suddenly intensify or you develop concerning new issues while walking.

Complementary treatments

For optimal results, consider pairing walking with other rehab methods like:

Spinal manipulation – Chiropractic adjustments can improve disc mobility and alignment.
Flexion exercises – Controlled stretching can encourage normal disc movement.
Extension exercises – Movements like prone press-ups can decompress discs.

Core strengthening – Pilates, yoga, and planking build critical spinal stability.
Medications – Oral or topical NSAIDs, muscle relaxers, and nerve pain drugs can provide chemical pain relief.
Alternative therapy – Massage, acupuncture, and gentle traction offer additional ways to address disc issues.

A multi-faceted plan allows you to target disc problems from various angles for enhanced recovery.

Preventing disc injury when walking

If you don’t currently have disc pain, you can take precautions to avoid problems in the future:

Maintain a healthy weight to avoid putting extra pressure on discs.

Choose shock-absorbing shoes with arch support.
Avoid uneven or unstable surfaces that could twist your spine.
Stay hydrated – discs need water to retain flexibility.

Listen to your body and rest when fatigued.
Improve core strength to better support your spine.
Avoid carrying heavy loads, especially in one arm.

Be mindful of posture and spinal alignment when walking.
Don’t push through pain or try to “walk it off.”

When to see a doctor

Consult a physician promptly if you experience:

Persistent back pain lasting more than a week
Intense or worsening pain
Numbness/tingling into your leg(s)

Leg muscle weakness causing instability
Bladder or bowel incontinence
Fever or night sweats suggesting infection

Spinal experts like orthopedists, neurosurgeons, and physical therapists can diagnose disc issues, provide pain relief options, and create an exercise plan tailored to your needs.

Conclusion

Regular walking can be a safe and effective way to alleviate disc pain when done carefully. Start with short distances at an easy pace and gradually build up over time. Maintain proper posture, core engagement, and shock-absorbing footwear. Combining walking with other treatments may provide optimal benefits.

While generally low-risk, excessive strain on injured discs can make symptoms worse. Refrain from walking distances that trigger severe pain or sciatica. Surgery or invasive treatments are rarely needed except in cases of major nerve damage or instability.

With your doctor’s input, a walking regimen can help restore flexibility and strength around damaged discs. Just remember to increase mileage slowly, listen to your body, and stop activity if pain intensifies.