How to Stay Active with Herniated Discs, Sciatica, or SI Joint Pain

Walking is one of the best things you can do for your body, but when you’re dealing with herniated discs, sciatica, or SI joint pain (causing back pain), it doesn’t always feel that way. Even simple movements can feel intimidating.

The truth is, walking plays a huge role in healing. I’ve worked with countless patients as a physical therapist and dealt with my own chronic lower back pain for years. I can tell you firsthand that movement, especially walking, is one of the most powerful tools we have to support the spine and reduce pain.

Let’s talk about how to walk through the tough moments, stay active, and keep your recovery on track.

Why Walking is So Important

We were designed to walk. Our bodies evolved to move upright, and walking helps keep all the systems in your body functioning the way they should.

It improves circulation, lubricates joints, and helps feed the spinal discs. Unlike most tissues, your discs don’t have a direct blood supply. They rely on movement to pump in nutrients and fluid. When you walk, you help your discs stay healthy.

Walking also activates your deep core muscles. That activation improves posture, builds stability, and reduces the strain on areas that might already be inflamed or irritated.

Walking with Herniated Discs or Disc Issues

If you’re dealing with herniated or bulging discs, or even degenerative disc disease, walking is one of the most supportive things you can do. Movement nourishes the discs and helps relieve pressure over time.

That said, during a flare-up, walking might feel tough. If you’ve got a disc pressing on a nerve, it can cause pain, tingling, or weakness. In those moments, walk as much as you can tolerate, but don’t force it. Start small, even with just a few minutes. Rest when you need to, then try again.

The worst thing you can do is stop moving completely. Sitting too long increases pressure on your discs and makes symptoms worse.

Before heading out for a walk, it helps to do a few gentle exercises to get your body in a better starting position. I often recommend the Bridge. It activates your glutes, opens up the hips, and realigns the pelvis. This makes walking feel smoother and reduces pressure on the spine.

Over time, build your walking routine up to 30 minutes a day. But remember, it’s okay if you start with less.

Walking with SI Joint Pain

SI joint pain can make walking feel like a chore at first. That deep, nagging ache near the pelvis or hip is no joke. I’ve felt it myself and seen it with a lot of clients. For many people, the first few minutes of a walk feel stiff and uncomfortable. But here’s what usually happens. As the muscles warm up, the pain starts to fade.

After five to ten minutes, things tend to loosen up. Walking helps stretch and release tight hip flexors, improves circulation, and helps realign the pelvis naturally.

If your pain doesn’t improve within ten minutes, there might be a deeper issue with joint alignment that needs hands-on attention. But most of the time, it’s muscular. And movement helps correct the imbalance.

During your walk, pay attention to your posture. One of the best things I did in my own recovery was learning to engage my core while walking. When your deep core is activated, it keeps your pelvis neutral, takes pressure off the SI joint, and gives you more control over your movement.

Also, remember that sitting may feel easier short-term, but it feeds into the problem. Sitting tightens the hip flexors, pulls the pelvis forward, and increases pain. Walking counters all of that.

Should You Walk on a Treadmill?

If you can walk outdoors, great. Natural terrain and fresh air are good for your body and your brain. But if weather or location makes that tricky, a treadmill can still get the job done.

Just keep in mind that treadmill walking feels a little more mechanical. The belt moves for you, so your muscles don’t have to engage in the same way. That’s okay. Just be mindful of your form.

Avoid leaning forward or locking out your knees. Keep a slight bend in your knees, activate your core gently, and keep your spine upright and neutral. These small posture cues make a big difference.

My Go-To Walking Strategy with Back Pain

Here’s how I guide people through walking when they’re dealing with pain.

1. Start Slow: Begin with short walks. Even five minutes is a win. Build up little by little.
2. Warm Up First: Try a few bridges or gentle core activations before you walk. This gets your body aligned and supported.
3. Push Through the First Few Minutes: If walking feels uncomfortable at first, don’t stop. Give your muscles time to warm up. Pain often decreases after five or ten minutes.
4. Build Up Gradually: Your long-term goal is 30 minutes a day, but there’s no rush. Go at the pace your body can handle. If you’ve just had a flare-up, take it slower.
5. Listen to Your Body: Some discomfort is okay, but if pain increases significantly, stop and rest. Try again later. Walking should help, not hurt.
6. Stay Consistent: This part is key. Walking once won’t fix your back. Walking daily can. The more consistent you are, the more your body adapts and heals.
7. Don’t Forget Core Activation: Connect to your deep core muscles while walking. That subtle engagement helps support your spine and reduce pain. Over time, you’ll feel stronger and more stable.

Final Thoughts

Walking is one of the simplest, most powerful tools we have for managing back pain. Whether you’re dealing with disc issues, sciatica, or SI joint pain, consistent walking helps nourish your spine, reduce muscle tension, and promote better movement patterns.

Start small, stay consistent, and be kind to your body as it works through the healing process. Every step is a step forward.

If you want a little extra support, check out our free 7-day trial of Core Balance Training. You’ll learn how to activate your core, move with less pain, and build the strength and balance your body needs to thrive.

And if you’ve tried walking as part of your recovery, I’d love to hear how it’s going for you. Drop a comment below and share what’s helped, what’s been tough, or what surprised you. Your story might be exactly what someone else needs to hear.