A recent clinical trial led by Macquarie University found that gentle, individualized walking programs helped relieve lower back pain over 1–3 years. Out of 701 participants, those who walked regularly saw a 50% drop in recurring back pain episodes. 

Experts say walking helps in multiple ways: it gently moves and loads spinal muscles, eases tension, boosts mood, reduces stress, and releases feel-good hormones 

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. Dr. Manjusha Agarwal from Gleneagles Hospital Mumbai says, even short 20-minute walks improve muscle relaxation and core strength, offering solid pain relief. 

Beyond walking, combining gentle yoga, stretching, and back-strengthening routines enhances long-term benefits. This study echoes earlier findings by NCBI, which also found regular exercise cuts back pain nearly in half.  

In sum, simple daily walks are a powerful, low-cost way to manage lower back pain. If pain affects your daily life, consult a doctor. But for many, stepping out for a short walk could be the most effective treatment no equipment, no cost, just movement and fresh air.