How Hill Walking Can Support Back and Joint Health

TL;DR: Summer is a great time to enjoy hill walking. It’s a low-impact activity that can help improve strength, mobility, circulation, and mood. Walking on varied terrain engages postural muscles, supports spinal movement, and offers gentle benefits for joint health. Research suggests regular walking may offer similar outcomes to structured exercise for some types of back pain - plus, time in nature supports your mental wellbeing too.

Why Hill Walking is Beneficial for Back and Joint Pain

As the days get lighter and the weather improves, Scotland’s hills and walking trails become the perfect backdrop for boosting your physical and emotional wellbeing. Hill walking offers a gentle, low-impact way to build strength and improve mobility, especially for those managing back or joint discomfort.

Unlike high-impact activities that may place added stress on the joints, walking on hilly terrain promotes stability, endurance, and better movement patterns - all while giving you the chance to soak up the beauty of nature.

1. Activating Core and Postural Muscles

A strong core plays an important role in spinal stability. When walking uphill, your body naturally recruits key muscle groups including the:

• Deep spinal stabilisers (e.g. multifidus)

• Abdominal muscles

• Glutes

One study published in Spine Journal found that walking uphill activates core and lumbar stabilisers more effectively than flat-ground walking (Shnayderman & Katz-Leurer, 2013). These muscles help support better posture and spinal alignment, which may reduce the risk of ongoing back issues.

Even walking downhill can help build strength. It encourages eccentric control from the quadriceps and spinal muscles, supporting balance and stability.

2. Encouraging Joint Lubrication and Flexibility

Movement is essential for joint health, particularly for people managing stiffness or symptoms associated with osteoarthritis.

Walking can help:

• Stimulate synovial fluid, which lubricates the joints

• Improve blood flow to cartilage and spinal discs

• Support joint mobility with gentle, repetitive movement

Research published in Arthritis Care & Research (Lo et al., 2019) found that older adults with knee osteoarthritis who walked regularly experienced slower disease progression and reported reduced discomfort levels.

3. Supporting Spinal Disc Hydration

Your spinal discs rely on movement to stay healthy. Long periods of sitting or inactivity can contribute to dehydration of the discs, leading to stiffness or discomfort.

Gentle walking creates a natural pumping motion in the spine, which can:

• Help maintain disc height and flexibility

• Improve fluid exchange in spinal discs

• Support overall spinal movement and resilience

A study using upright MRI scans showed that walking increases hydration in the intervertebral discs (Belavý et al., 2017), suggesting that daily movement is important for spinal health.

4. Helping to Manage Inflammation and Discomfort

Regular movement may also influence inflammation, which can play a role in persistent joint or back discomfort.

Evidence suggests that physical activity such as walking may help reduce pro-inflammatory markers in the body while encouraging a more anti-inflammatory state (Sluka et al., 2018). While individual responses can vary, many people find that consistent, gentle activity contributes to overall comfort.

5. Boosting Mental and Emotional Wellbeing

It’s not just your body that benefits from time outdoors - your mind does too. Walking in nature provides space to unwind and reset.

Potential benefits include:

• Increased vitamin D from natural light exposure, supporting immune and bone health

• Lower cortisol (the stress hormone), helping you feel more relaxed

• Reduced symptoms of anxiety and low mood

In fact, a 2015 study found that walking in green spaces for just 30 minutes significantly reduced signs of rumination and improved emotional wellbeing (Bratman et al., 2015). When managing chronic discomfort, supporting mental health can positively affect how pain is experienced.

How to Start Hill Walking Safely

If you’re new to hill walking or have existing concerns around joint or back health, it’s best to start slowly and build gradually.

Here are some helpful tips:

Choose the Right Terrain

• Begin with gentle inclines before progressing to steeper paths

• Stick to even surfaces if you're prone to instability or joint issues

Wear Supportive Footwear

• Use hiking boots or walking shoes with good ankle support

• Consider orthotic insoles if you have foot arch concerns

Try Walking Poles

• Poles can reduce load on the knees and lower back

• They also offer extra stability on uneven ground

Warm Up and Stretch

• Do light mobility exercises before your walk

• Stretch your hips, calves, and back afterwards to reduce stiffness

Listen to Your Body

• Take regular breaks and avoid pushing through pain

• Stay well-hydrated and allow time for recovery between walks

Final Thoughts

Hill walking is a gentle, accessible way to support your body, improve joint mobility, and nurture your mental wellbeing. Whether you're navigating a local hill or exploring a scenic trail, walking offers a simple and sustainable form of movement that aligns with your health journey.

If you're experiencing ongoing discomfort during or after walking, a chiropractic assessment can help. At Connected Chiropractic, we can look at your posture, joint movement, and gait patterns to identify imbalances and offer tailored support to help you move more freely and comfortably.

Why not step outside and give it a try? Your body and mind will thank you. Written by Dr Tommy-Lee McCafferty DC

Looking for more information on how we can help you? check out our website here References

• Belavý, D. L., et al. (2017). The effects of walking on intervertebral disc hydration: A study using upright MRI. Journal of Orthopaedic Research.

• Bratman, G. N., et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences.

• Lo, G. H., et al. (2019). The effects of walking exercise on joint health in older adults with osteoarthritis. Arthritis Care & Research.

• Shnayderman, I., & Katz-Leurer, M. (2013). An uphill battle: Walking uphill as an intervention for chronic low back pain. Spine Journal.

• Sluka, K. A., et al. (2018). Exercise-induced pain relief: A study of cytokine levels. Pain Journal.