Back Pain Series: Motion Is the Body’s Lotion — Walk Your Way Out of Pain 🚶♀️
You’ve heard the phrase before, maybe even chuckled.
But when it comes to back pain, it’s not just cute. It’s gospel.
“Motion is the body’s lotion.”
— Dr. Michael Furman, spine pain pioneer
If inflammation, tight muscles, and weak glutes are the storm, then movement is your umbrella, your rain boots, and your hot cup of soup all in one.
Sitting Is the New Injury
Back pain often starts with… nothing.
Not a heroic injury. Not a fall off a ladder.
Just too many hours at a desk, a long-haul flight, or binge-watching an entire season of something in “relaxation posture” (read: slumped like a question mark).
Sitting too long:
Shortens the hip flexors
Deactivates the glutes
Weakens the core
And causes the psoas to panic and pull on your spine
Then you stand up—and boom. Your back files for workers’ comp.
Walk First, Ask Questions Later
Walking is the most underrated therapy for back pain recovery and prevention.
Why? Because it:
Gently activates the posterior chain
Pumps blood to sore and stiff tissues
Promotes synovial fluid circulation (your natural joint lubricant)
Calms the nervous system and lowers pain perception
Encourages upright posture and breathing rhythm
And let’s not forget the endorphins.
You don’t need a runner’s high. Just a walker’s relief.
Your Brain Likes Movement Too
Studies show that chronic pain is partly neuroplastic—meaning the brain rewires itself around the expectation of pain. If you expect to hurt, you likely will.
Movement helps break that pattern.
It reminds your nervous system: “This is safe. You’re not fragile. We can do this.”
“Helping patients is not just about prescribing drugs,” said Dr. Standaert.
“It’s about teaching them to set goals and return to an active life—even if they still have pain.”
