Is Walking Good for Degenerative Disc Disease? Here’s what I’ve Learned (the hard way)

If you’re living with back pain, you’ve probably asked yourself this question more than once: is walking good for degenerative disc disease?

I know I did.  I still do.

When your spine feels fragile and unpredictable, even something as simple as walking can feel like a risk. You don’t want to make things worse. But you also don’t want to stop moving completely.

So let’s talk about it.

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So...is walking good for degenerative disc disease?

Why walking can actually support the spine

What helped me (and might help you too)

When walking might not feel good

Is walking good for degenerative disc disease during a flare up?

So… is walking good for degenerative disc disease?

Short answer: yes - for most people, it can really help.  When I first experienced problems with my own back, walking became almost instinctive for me.  It was a bench mark to see how I was progressing.  But I’ve never really properly looked into whether it is the best thing for me.

So yes it can really help but, (and this matters), it depends on how you walk, when you walk, and how your body feels on the day.

Research shows that low-impact movement like walking can:

• Improve circulation to the spine

• Help nourish the discs

• Strengthen the muscles that support your back

• Reduce stiffness and pain over time

For example, this article explains how walking can reduce low back pain and improve overall function. 

I found that walking really helped me heal from the prolapsed disc I experienced in 2017.  As I couldn’t sit down for longer than a couple of minutes without being in excruciating pain, I walked a lot.  Round the house, in the garden and walks around my neighborhood.

So walking is good for degenerative disc disease but what is really important is that it’s definitely NOT about pushing through pain.

Why walking can actually support your spine

One of the most reassuring things I’ve learned is this:

Your spinal discs don’t have a direct blood supply. They rely on movement to stay healthy.

Walking creates a kind of “pumping” effect, helping your discs absorb nutrients and release waste. This is backed up by research which highlights how gentle movement supports disc health.

So instead of wearing your spine down, the right kind of walking can actually support it.  

And that shifts the question from “is walking good for degenerative disc disease?” to

👉 “how can I walk in a way that helps my body?”

What helped me (and might help you too)

When I first started walking regularly, I had to let go of the idea that more is better.

Here’s what made the biggest difference:

• Start small, even 5 - 10 minutes is enough

• Go at your own pace, slow is still movement - it’s not a race

• Listen to your body - discomfort is okay, sharp pain definitely is not

• Stay consistent,  little and often works better than big bursts

• Choose supportive footwear,  it really does matter.  Leave the flip flops (thongs) at home

This approach is supported by the NHS, which encourages gentle, regular movement for managing back pain rather than long periods of rest.

I found that a few small walks a day to start with really helped.  Then as I started to heal I then walked a couple of times instead but for longer.  By walking the same route each time I could then see how I was improving over time.

When walking might not feel good

Let’s face it, there will be days when walking doesn’t feel helpful at all.

Flare-ups happen. Fatigue hits. Pain spikes.

On those days your body is clearly asking for something else.

And that’s okay.

Rest, stretching, or even just changing position can be just as important. Healing isn’t linear, and your plan doesn’t need to be rigid.  If you just want to rest with your TENS machine for a little longer then that’s fine.  But trust me, you need to move in some way even if it’s just a few steps up and down your hallway or lounge a couple of times a day.

Is walking good for degenerative disc disease during a flare-up?  Or should it be avoided?

This is where it gets more personal.

For some people, a short, gentle walk can actually ease stiffness during a flare-up. For others, it’s too much. A walk doesn't have to be outside either if that makes you feel anxious while being in so much discomfort, you could walk on a treadmill or walking pad.

There are walking pads that fold up to be stored easily at home now, or maybe you already have a gym membership. Using a treadmill at the gym might help you more if you're feeling isolated at home during your recovery after a flare-up.

Many professionals suggest staying as active as possible within your limits - but not pushing through severe pain. I've seen several physiotherapists over the last (nearly) ten years and they all advised me to keep doing what I was doing - walking - at the very least.

And to be perfectly honest, during flares I feel much better when walking than resting.  Resting actually makes my discomfort much much worse.  What works for me might be the worst thing for you though, so listen to your body.

So is walking good for you, when things feel worse?

👉 The answer is: only if it feels supportive, not stressful.

Helping to change your mindset

👉 Ask yourself this daily, “what kind of movement feels safe and supportive for me today?”

Because your body isn’t the same every day.  What worked yesterday may not work today. 

There are no rules to getting better.  And as degenerative disc disease issues can be ongoing, it’s about finding things that help you feel better for the majority of days rather than the minority.  Walking may be best for you, but yoga may help others.

And that doesn’t mean you’re going backwards - it just means you’re human.

So in answer to the original question - is walking good for degenerative disc disease? The answer is yes! It can be one of the simplest, most accessible ways to support your spine, reduce stiffness, and gently rebuild strength.  It won’t cost you a penny and you can do it literally anywhere.

But it’s not about hitting step goals or forcing yourself through pain.

It’s about:

• Moving with awareness

• Respecting your limits

• Building trust with your body again

Start where you are. Keep it gentle. And let it be enough.

And as always, you should speak to your doctor before stopping or changing any medication you’ve been prescribed or start any kind of exercise regime.

Health Disclaimer

This article is for informational purposes only and based on personal experience. It does not replace medical advice. Always consult a qualified healthcare professional before making changes to your diet, medications, or treatment plan.

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Hi, I’m Sally. I share simple ways to calm the nervous system and live more gently, shaped by my own experience living with menieres and TMJ disorder. I hope my journey helps you feel supported on yours.