Walking with Chronic Pain

Why Walking Helps

Walking is one of the most accessible and beneficial exercises for people with chronic pain. It's low-impact, requires no special equipment, can be done almost anywhere, and can be easily adapted to different fitness levels. Regular walking can reduce pain, improve mood, increase energy, and maintain function.¹

Benefits²

Releases natural painkillers (endorphins)
Reduces inflammation
Improves sleep
Maintains joint mobility
Strengthens muscles that support joints
Reduces depression and anxiety
Helps with weight management
Improves cardiovascular health

Getting Started

Starting Small

Begin with what you can do today
Even 5 minutes counts
Walk at a comfortable pace
Use time, not distance, as your measure

Building Up

Increase by small amounts (1-2 minutes)
Add time before adding intensity
Progress slowly over weeks
Listen to your body

Pacing Strategies³

Use baseline: distance you can walk on bad days
Stop before pain forces you to stop
Consistent daily walks better than occasional long ones
Take rest breaks if needed
Walk multiple short times rather than one long one

Practical Tips

Wear supportive, comfortable shoes
Warm up with gentle movements
Walk on even surfaces when possible
Use walking poles for stability if needed
Walk during times of day when pain is lower

When Walking Hurts

Some discomfort during activity can be normal
Pain should settle within 24-48 hours
If pain flares last longer, reduce duration
Sharp or sudden pain: stop and reassess

Adaptations

Walking in water (pool)
Using a walker or cane if needed
Treadmill for controlled environment
Walking indoors (malls) in bad weather
Seated marching if standing is too difficult

Staying Motivated

Track your progress
Walk with a friend or pet
Listen to music or podcasts
Vary your routes
Focus on how you feel after, not during

Sample Starting Program

Week 1-2: 5-10 minutes daily
Week 3-4: 10-15 minutes daily
Week 5-6: 15-20 minutes daily
Adjust based on your response

References

O'Connor SR, Tully MA, Ryan B, et al. Walking exercise for chronic musculoskeletal pain: systematic review and meta-analysis. Arch Phys Med Rehabil. 2015;96(4):724-734.
Murtezani A, Hundozi H, Orovcanec N, et al. A comparison of high intensity aerobic exercise and passive modalities for the treatment of workers with chronic low back pain. Eur J Phys Rehabil Med. 2011;47(3):359-366.
Booth J, Moseley GL, Schiltenwolf M, et al. Exercise for chronic musculoskeletal pain: a biopsychosocial approach. Musculoskeletal Care. 2017;15(4):413-421.