Nordic walking and back pain: what the science says
Back pain affects nearly 80% of people in France at some point in their lives, and low back pain is the leading cause of sick leave in the country. In this context, Nordic walking is increasingly emerging as one of the most recommended forms of physical activity by healthcare professionals.
Why Does Nordic Walking Relieve Back Pain?
The World Health Organization (WHO) recommends walking to prevent and treat low back pain. Nordic walking goes a step further than regular walking: the active push on the Nordic walking sticks encourages an upright posture and opens up the rib cage, which mechanically reduces pressure on the lumbar and cervicodorsal vertebrae.
A 30% Reduction in Joint Load
Studies have shown that regular Nordic walking with proper technique can reduce the pressure on the spine, knees and hips by around 30% compared with normal walking. This effect is explained by the way body weight is distributed over four contact points (two Nordic walking sticks, two legs) instead of just two.
Natural Core Strengthening
Nordic walking engages the deep trunk muscles — the paravertebral muscles, abdominals and transverse — which together form the body’s natural “corset” around the spine. As these muscles strengthen progressively, regular practice improves lumbar stability and reduces both the frequency and intensity of back pain.
What to Do If You Already Have Back Pain?
If you are experiencing active back pain, it is advisable to shorten your Nordic walking sticks slightly to reduce tension in the shoulders and avoid excessive lumbar extension. Start with short outings (20 to 30 minutes) at a moderate pace, favouring flat, even terrain. Always consult a healthcare professional before resuming activity if your pain is acute.
Nordic Walking on Prescription
Since 2017, doctors in France have been allowed to prescribe physical activity as part of a treatment plan. Nordic walking is among the recognised adapted physical activities used in the management of chronic back pain, particularly within rehabilitation programmes run by some physiotherapists.
Key takeaway: Nordic walking can reduce spinal load by about 30% and strengthen deep core muscles. Practised with proper technique, it is a powerful ally against back pain.
To Go Further
- Nordic walking for seniors: benefits and practical tips
- How many calories do you burn with Nordic walking? Study-based figures
- What speed for Nordic walking? Pace, heart rate zones and progression
- Nordic walking in the mountains: adapt your technique and gear
- Nordic walking and knee pain: answers to the most common questions