Movement is one of the best remedies for back pain. And it's true – staying active is exactly what your muscles need to heal. But what if walking causes lower back pain? Why does your lower back hurt when you walk?
Content Why does my lower back hurt when walking? How to relieve lower back pain when walking? How to prevent back pain when walking?
WomanEL will share the opinion of physiotherapists from Hinge Health. They also told us how to prevent and relieve pain.
Why does my lower back hurt when walking?
Several factors can contribute to lower back pain when walking. Some of the most common causes include:
- Muscle fatigue. When you spend a lot of time sitting and moving little, the muscles along the side of your back that help you stay upright while walking can start to lose strength. With the loss of strength, you may experience some discomfort during walking and other activities.
- Sprains and strains: If you jump into activity too quickly after an injury or a long period of inactivity, or don't warm up before exercising, you can overstretch the muscles, tendons, or ligaments (strains) in your lower back. These injuries can lead to inflammation, which can cause pain when you walk.
- Spinal changes. Spinal changes, such as osteoarthritis, spinal stenosis, or disc problems, are common and normal as we age. But they can make it harder to move your body the way you want. This can lead to a loss of strength in your lower back and the muscles that surround it, and in some cases, pain when moving.
- Stress. Have you noticed that your back hurts more when you’re stressed? Stress can affect how you sit and move throughout the day. And you may also move your body less when life is busy, which can contribute to uncomfortable tightness and stiffness when you start moving again. Chronic, everyday stress has also been shown to affect how you experience pain, research shows.
How to relieve lower back pain when walking
If you experience lower back pain when walking, you can take a few simple steps to reduce discomfort, including:
- Warm up before exercise. Getting the blood flowing to your muscles before you move can significantly reduce pain while walking. Try doing some lower back exercises before walking to warm up the area, which can increase blood flow and make walking more bearable.
- Take breaks when walking. If your pain is the result of sitting for long periods of time without changing position, you may be sensitive to movements that force you to lean backward, also known as stretching. Since walking involves extending your lower back, try to take breaks to do the opposite movement, or flexion. Whenever you notice lower back pain while walking, take a break to lean your upper body forward and touch your toes for 10 to 15 seconds, then continue walking.
- Try hot or cold therapy. Both hot and cold therapy can help you manage lower back pain while walking. Applying ice will help reduce swelling and inflammation in your lower back, making it easier to walk. A hot compress will help relax and “warm up” tight muscles, which is also helpful before a walk.
- Take over-the-counter medications. Pain relievers can be helpful for lower back pain when walking. It's important to make sure you can safely take these medications based on your medical history.
How to prevent back pain when walking
To manage and prevent back pain while walking, try incorporating the following recommendations into your daily routine.
- Take breaks from sitting. Sitting for long periods of time without changing position can contribute to muscle fatigue, which can cause lower back pain when walking. So add simple movement “snacks” to your day if you sit a lot.
- Stay active. Adding regular exercise to your daily or weekly routine will help strengthen the muscles that help you walk. This is key to preventing muscle fatigue. Strengthening your muscles is also important for stability and preventing injury if you have age-related changes in your spine.
- Eat a well-balanced diet. Eating a well-balanced diet with plenty of fruits, vegetables, and lean protein will help your body reap the benefits of exercise (especially for muscle building). Plus, eating a well-balanced diet will give you more energy, which will help you stick to your exercise regimen over time.
- Keep your stress levels under control. Since stress is a known contributor to back pain, do what you can to keep your stress levels under control. Incorporate meditation or mindfulness exercises into your daily routine. Talk about your problems with a friend or therapist. Any steps you take to reduce stress will also help you feel better physically.
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