Lower back pain is something most adults deal with at some point. It can affect how well you move and, honestly, how much you enjoy life.
Walking is one of the best ways to stay healthy, but what happens when walking makes your lower back hurt? Unfortunately, it’s a common complaint.
This article will walk you through the common reasons why your lower back hurts walking, what you can do to treat it, and how to prevent it from happening in the first place. Let’s get you back on your feet and enjoying those walks again!
Common Causes of Lower Back Pain While Walking
Lower back pain that ramps up when you’re walking can often be traced to one of these issues:
Muscle Fatigue and Weakness
Walking for extended periods can leave you with muscle fatigue, particularly in your lower back and core. If your core muscles are weak, your lower back has to work harder to stabilize you, which can lead to pain.
According to Dr. Tom Payton, “When you spend a lot of time sitting and not moving much, the muscles along the side of your back that help you stay upright when walking can start to lose a little strength.”
If you’re not in good shape to begin with, or if you don’t get regular exercise, muscle fatigue is more likely to set in.
Posture and Biomechanics
Poor posture can also be to blame. Things like excessive swayback or an anterior pelvic tilt can put extra stress on your lower back.
It’s important to keep your back straight and avoid slouching. A physical therapist can show you how to correct an anterior pelvic tilt.
Also, if you’re walking with improper mechanics, like overstriding or striking the ground first with your heel, you might be setting yourself up for pain.
Spinal Conditions
Spinal stenosis, a condition in which the spinal canal narrows, can cause pain, numbness, and weakness in your lower back and legs, especially as you walk. Spinal stenosis can put pressure on nerves, leading to symptoms similar to sciatica.
Degenerative disc disease, in which the spinal discs break down, can also cause lower back pain. As the discs degenerate, they can cause inflammation and irritate the nerves in the area.
Treatment Options for Lower Back Pain When Walking
If walking is causing lower back pain, there are several things you can try. Here’s a look at some conservative treatments, physical therapy, and medical interventions that may help.
Conservative Treatments
Often, simple lifestyle changes can make a big difference.
- Rest and Activity Modification: Taking a break from activities that aggravate your back pain can help reduce inflammation and pain. Try shortening your walks or stopping more frequently to rest.
- Hot and Cold Therapy: Applying heat or cold packs to your lower back can help relieve pain and muscle spasms. Heat boosts blood flow, while cold reduces inflammation.
- Over-the-Counter Pain Relievers: OTC medications like ibuprofen or acetaminophen can help manage pain and inflammation. Just be sure to check with your doctor before starting any new medication.
Physical Therapy and Exercise
Physical therapy can strengthen core muscles, improve posture, and increase flexibility. All of these can help with lower back pain.
- A physical therapist can create an exercise program that fits your needs.
- Core strengthening exercises are vital for supporting your spine.
Targeted exercises like pelvic tilts, hamstring stretches, and bridges can also relieve lower back pain. If you’re short on time or don’t have access to a physical therapist, you might consider an online physical therapy program that can give you convenient access to exercise guidance.
Medical Interventions
Sometimes, more aggressive treatments are necessary.
- Injections of steroids can reduce inflammation and pain in some instances.
- Surgery is usually reserved for people who have severe cases of spinal stenosis or degenerative disc disease that haven’t responded to conservative treatments.
How to prevent and manage lower back pain when walking
If walking is painful, there are steps you can take to reduce or eliminate your discomfort:
- Warm up first: Gentle stretching can prepare your muscles for activity. “Try doing a few lower back exercises before you go walking to warm up the area,” suggests Dr. Payton. “This can increase blood flow and make walking a bit more tolerable.”
- Maintain good posture: Keep your back straight, your shoulders relaxed, and your core engaged. Avoid slouching.
- Take breaks: Rest and stretch if you feel pain. Incorporate forward bends. “You don’t need to stand up for 20 minutes to benefit,” Dr. Payton says. “Even getting up to walk or stretch for 30 seconds every 30 minutes is better than sitting the entire time.”
- Wear supportive shoes: Look for shoes with good arch support and cushioning.
- Manage stress: High stress can lead to muscle tension and pain. Try deep breathing, meditation, or yoga. Research suggests a link between chronic lower back pain and stress levels.
- Maintain a healthy weight: Excess weight can put extra stress on your lower back.
When to seek professional help
Most cases of lower back pain resolve on their own with rest and home care. However, see a healthcare provider if:
- Your back pain doesn’t get better with self-care.
- You have numbness, tingling, or weakness in your legs or feet. These can be signs of nerve compression.
- You lose control of your bladder or bowels. This is a serious symptom that requires immediate attention.
- Your back pain happened because of an accident or injury.
If you need more help than your doctor can provide, ask if physical therapy is an option. There may be affordable options in your area.
In Closing
Lower back pain when you walk is a common problem, but as we’ve seen, there are many potential causes and effective treatments.
It’s important to take a proactive approach. By understanding what might be causing your pain, taking steps to prevent it, and reaching out to a healthcare provider when needed, you can manage your lower back pain and stay active. Don’t let lower back pain keep you from enjoying the benefits of walking and other activities you love.