There's nothing like a walk in the sun to break up the day when you're working from home, and an hour's walk on the weekend is a great way to de-stress and recharge for the week ahead. But nothing ruins this walk more than the fact that your lower back hurts when walking.
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Lower back pain when walking, running or standing is incredibly common, and the discomfort it can cause often makes the idea of getting up and moving less appealing. This is why finding out the cause of the pain is important. To help you on this path, WomanEL will share expert opinions.
Why does my lower back hurt when walking?
< p>Lower back pain when walking can be caused by various factors. If pain occurs while walking—for example, you start out pain-free but feel it toward the end—muscle fatigue could be to blame, explains Helen O'Leary, physical therapist and Pilates instructor at Complete Pilates.
When you walk, your core—which spans the entire torso area from the front, sides, top, bottom, and back—keeps you upright. Over time, these muscles can become tired, especially if they are weakened. Additionally, when you stand upright, there is a compressive force (gravity) acting on your spine, so your core muscles must be strong enough to withstand it for long periods of time.
Other factors such as poor posture, tight hip flexors or improper footwear can also lead to discomfort, as can underlying medical conditions such as sciatica, spinal stenosis or herniated disc.
Any decrease in hip mobility, foot or ankle changes that change the way you walk can also increase stress on the lower back, as can decreased spinal mobility.
If you walk or run regularly, muscle imbalances can also become a problem. This is because these forms of locomotion require repetitive movements, causing some muscles to become stronger than others. “This movement can exacerbate imbalances in muscle strength and flexibility,” explains Ali Malik, personal trainer and founder of Fit Labs Kensington. “Poor positioning or overuse of certain muscles can place stress on the lower back, resulting in pain and discomfort.”
How to relieve lower back pain when walking
If you are out for a walk and start to experience pain, the first thing you should do is think about your form. Muscle fatigue, poor posture and muscle imbalances can all lead to poor form. But making a conscious effort to walk “correctly” can help lighten the load.
Correct walking form includes aligning the spine, relaxing the shoulders, and elevating the head. Each step should start from the heel, roll through the foot and move forward from the toes. Step length and arm swing should be natural and balanced.
Holding your core by pulling your chest and head up and keeping your back straight can also help keep everything in order, reducing stress on your lower back.
You can try taking a short break by sitting down and doing some light stretching. You can also try taking shorter steps and leaning your body forward to give yourself momentum.
Lower Back Pain When Walking: How to Avoid Problems in the Future?
If your lower back pain is not caused by a structural injury or problem, strengthening the muscles in and around your core will help eliminate the cause of the discomfort.
Muscle strengthening exercises you can use include:
Bridge on one leg
Cat-cow
Single Leg Deadlift
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