Is Walking With Back Pain Bad for Your Spine?
As an executive mum juggling long work hours, endless meetings, and family responsibilities, you might view walking as your go-to activity for staying fit. After all, it’s low impact, requires no equipment, and fits easily into your busy schedule. However, if you've ever experienced back pain after a particularly long walk or day of errands, you may wonder: Can too much walking actually harm your spine? In this blog lets discuss the impact of walking on spinal health and what you can do to ensure it supports and not strains your body.

Walking is one of the best exercises for spinal health. It promotes circulation, strengthens core and back muscles, and helps maintain joint and spinal mobility. A brisk walk can even improve posture and provide relief from mild back stiffness. For many executive mums, walking is an excellent way to decompress after a stressful day, and it’s gentle enough to incorporate into daily routines.

But can walking too much be harmful? While walking is generally beneficial, excessive or improper walking can sometimes lead to discomfort or exacerbate existing back issues. Here’s why:
Postural Stress: Poor walking posture, such as leaning forward or slouching, can put unnecessary strain on your back and neck muscles, leading to pain and fatigue.

Be mindful of the terrain that you walk on: Avoid uneven trails or mushy or muddy trails for walking as they put added loads on your knees. Consistently walking on a horizontally banked surface on which the downhill leg is bent slightly inward can lead to muscle imbalances or joint discomfort.

Existing Back Conditions: If you have a pre existing spinal condition like herniated discsspinal stenosis, or arthritis it may worsen with prolonged walking, especially if your posture or walking mechanics aren’t optimal.

Overuse Injury: Be mindful of gradually increasing your walking duration or intensity, as a sudden increase may lead to strain on the muscles, ligaments and joints in and around the spine, leading to inflammation and discomfort.




Here are some easy tips to take care of your  spinal health while walking: 
Choose Supportive Footwear: Opt for shoes with good arch support and cushioning to minimize the impact on your spine.

Mind Your Posture: Keep your shoulders back, chest open, and head aligned with your spine. Avoid leaning forward as you walk.

Take Breaks: Avoid walking for prolonged periods without rest. Break your walk into shorter sessions if needed.

Listen to Your Body: If you feel pain or discomfort, stop and assess. Don’t push through significant back pain, as it could worsen your back pain.

Incorporate Core Strengthening: A strong core provides better support for your spine and reduces the risk of pain from walking too much.

Walking is an excellent way for busy executive mums to stay active and healthy. However, overdoing it with poor posture, supportive footwear, or adequate rest can take a toll on your spine. By walking mindfully and listening to your body, you can reap the many benefits of walking without risking back pain or strain. 

If you are not sure of the origins of your back pain HERE is a free guide on "What is the source of your back pain?" 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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