Run/Walk Intervals May Ease Low Back Pain and Boost Function, Research Finds

Lower back pain is the leading cause of disability worldwide, and skipping exercise can actually make symptoms worse. Emerging evidence suggests that structured run/walk intervals may help.

A recent study in the British Journal of Sports Medicine followed 40 adults ages 18 to 45 with chronic low back pain to test whether running would aggravate or alleviate symptoms. Half completed a 12-week, exercise-physiologist–guided run/walk program with three 30-minute sessions per week, regularly reporting pain and disability levels. The control group continued their usual care without running.

After three months, the run/walk group saw notable gains compared with controls: pain intensity dropped by more than 19 points on a 100-point scale, and disability decreased by 5 points. The findings suggest that, for many people with low back pain, running can be safe and beneficial when introduced gradually.

Lead researcher Chris Neason, Ph.D.(c), of Monash University, notes that running uniquely loads the spinal discs compared with non–weight-bearing options like cycling or swimming. This loading may strengthen back muscles, support disc health, and reduce inflammation. Participants also reported greater confidence and improved mental well-being.

Tracy Zaslow, M.D., a primary care sports medicine specialist at Cedars-Sinai Kerlan-Jobe Institute and team physician for Angel City FC and LA Galaxy, adds that exercise enhances circulation to the lower back to aid healing. It also builds strength and flexibility in the core and hips, supporting the spine for more comfortable movement. Plus, physical activity increases endorphins—natural pain modulators—which can lessen pain perception. She recommends run/walk intervals as a smart entry point, allowing newcomers to progressively develop the core and leg strength needed for longer running.

A practical approach: start with short intervals, such as 1 to 2 minutes of easy running followed by 1 to 2 minutes of walking, for a total of about 30 minutes, three times per week. Gradually lengthen the run segments and reduce the walk breaks as comfort and strength improve.

One caveat: if back pain worsens during or after sessions, pause and consult a healthcare professional. A physician or physical therapist can tailor a run/walk plan to your needs, ensuring you progress safely.

Chronic low back pain affects nearly 620 million people worldwide, according to the World Health Organization. In the U.S., up to 28 percent of adults may experience it at some point, and among those with chronic symptoms, 44 percent report pain lasting five years or longer. For many, carefully planned run/walk training could be a simple, effective step toward relief.