It may sound too darn easy, but simply walking more is one of the best ways to reduce low-back pain, McGill says. Think about your typical day: How much do you actually walk and stretch your back muscles, compared to the time you spend sitting? A recent study published in the journal 'Clinical Rehabilitation' found that people who walked only 20 minutes twice weekly improved their symptoms of low-back pain as much as those who were treated at an expensive rehabilitation center.