If you live with chronic pain, movement might feel like the last thing your body wants—or can handle. But what if the right kind of movement could actually help you feel better?

According to research, walking is one of the most accessible, effective, and evidence-backed forms of exercise for managing chronic pain. It might not seem like much at first, but even a few minutes of walking a day can start to rewire pain pathways, reduce inflammation, improve circulation, and support mobility, according to physiotherapist Jasper Kopreit who specializes in sports and athletic therapy as well as pain therapy. From fibromyalgia and arthritis to nerve-related pain and inflammation-driven conditions like lipedema, walking can be a gentle on-ramp to feeling better in your body.

How walking can help

Studies show that regular, moderate walking can help lower inflammation in the body by reducing markers like CRP and IL-6. It also boosts endorphins—your body’s natural feel-good chemicals that help reduce pain, notes Kopreit. On top of that, he points out that walking gets your blood flowing, which brings fresh oxygen to sore muscles and joints while helping clear out waste. If you’re managing a chronic condition, even short, gentle walks can break the cycle of pain and inactivity—and lead to better movement, less stiffness, and an overall boost in how you feel.

Walking with chronic pain can be incredibly helpful—but it’s not always simple. The key is knowing how to start safely, adjust on tough days, and avoid pushing through pain. That’s why we spoke with leading movement experts and chronic pain specialists to gather their top tips for walking in a way that actually supports healing.

Not sure where to begin? Aaptiv offers guided walking workouts and programs for every fitness level, goal, and comfort zone—whether you’re heading outside or pacing indoors.

Read on to learn how walking can ease pain, what warning signs to look out for, and how to build a walking routine that works with your body—not against it.

Tips for walking safely with chronic pain

When you’re living with chronic pain, even walking can feel like a challenge. But with the right approach, it can actually become something that helps—not hurts. Here’s how to make movement more manageable.

1. Start small and listen to your body

If you’re just getting back into walking after a pain flare-up, start small—really small. Even five minutes at a slow, easy pace is enough, according to Kopreit. The goal isn’t to power through pain, but to ease your body back into movement gently.

“When you’re dealing with chronic pain, your nervous system can be extra sensitive, so slow and steady beats going too hard and paying for it later,” he says. “Break up longer walks into shorter ones if that feels better, and most importantly, listen to what your body’s telling you.”

2. Wear supportive footwear

Kopreit recommends picking a pair with good cushioning and arch support to reduce pressure on your knees, hips, and lower back. “Poor footwear can worsen joint pain or trigger discomfort in people with arthritis or joint instability,” he warns.

“If you have lipedema or lymphedema, pairing compression garments with proper walking shoes can improve circulation and reduce post-walk swelling.” He recommends sticking to flat, even surfaces like sidewalks or indoor tracks to avoid tripping hazards and jarring impacts.

3. Use aids or walk indoors if needed

Balance issues, joint instability, or weather concerns shouldn’t stop you from moving. “Walking poles, braces, and treadmills can offer extra support and confidence,” says Kopreit. “You can also walk safely indoors—around your home, in a hallway, or even at a local mall.” These controlled environments minimize risk and make it easier to build consistency on tough days, he explains.

4. Always warm up and cool down

Don’t skip the prep and recovery. Before your walk, Jacky Forsyth, Ph.D., exercise physiologist, recommends spending 2–4 minutes doing gentle ankle circles, leg marches, or seated heel raises to get blood flowing and joints ready. After walking, take another 2–3 minutes to stretch your calves, hamstrings, and quads—holding each stretch for 20–30 seconds.

“These short routines can reduce stiffness and help manage post-walk soreness,” she explains.

5. Track your pain and progress

Logging how you feel before and after walks can help you notice patterns, prevent flare-ups, and stay motivated, according to Kopreit. He recommends keeping track of time, distance, pain levels, and any swelling or fatigue.

“The ‘talk test’ is a simple guide: walk at a pace where you can speak in short sentences,” he says. “If your pain jumps above a 4 out of 10, ease up. Aim to increase time or intensity by no more than 10 percent per week.”

When walking might not be right (or needs adjusting)

Sometimes walking needs to be modified—or skipped—to avoid making pain worse. Here’s how to know when to pause, adjust, or seek support.

Signs to scale back or pause

Pay attention to how your body feels during and after walks. If you notice any of the following, it’s time to slow down or take a break:

• Sharp, stabbing, or burning pain lasting more than 24–48 hours
• New or worsening swelling, redness, or warmth in joints
• Numbness, tingling, or weakness in a limb (possible nerve involvement)
• Limping or noticeable changes in movement
• Extreme fatigue or post-exertional crashes (especially with fibromyalgia)

Discomfort should ease with movement—not get worse. If walking leaves you feeling depleted or in more pain, reassess.

When to talk to a professional

If pain suddenly changes, intensifies, or starts interfering with daily life, check in with a healthcare provider. Walking may not be safe—or might need adjustments—if you’re dealing with:

• A recent disc herniation or radiating nerve pain (like sciatica)
• Rheumatoid arthritis during an active flare-up
• Severe fibromyalgia or chronic fatigue syndrome with post-exertional crashes
• Osteoporosis or recent joint replacement surgery
• Balance issues that increase fall risk

A physical therapist can help tailor a walking plan that works with—not against—your body.

How Aaptiv can get you moving

If you’re dealing with chronic pain, starting a new routine can feel overwhelming. Aaptiv helps take the pressure off. Our audio-based walking programs are easy to follow, designed by pros, and made to fit into real life—no matter your fitness level.

Walking programs for every level
Whether you’re just getting started or easing back in after a tough week, Aaptiv has walking plans that meet you where you are. You’ll find options that start as short as 5–10 minutes, with gradual progress built in—so you’re never pushing past what your body’s ready for.

Indoor or outdoor—you choose
Bad weather? Low energy? Prefer to stay close to home? No problem. Aaptiv workouts can be done anywhere—outside on a trail or right in your living room. Each session includes expert coaching to guide your pace, keep your form in check, and make sure you’re moving safely.

Simple and easy to stick with
The key to feeling better is staying consistent—and Aaptiv makes that doable. The workouts are short, effective, and flexible enough to fit into any schedule. You’ll also get reminders to warm up and cool down, which can help reduce soreness and support recovery over time.

Explore these walking programs in the Aaptiv app with a 7-day free trial or refer Aaptiv to your HR team to get Aaptiv as an employee fitness benefit!