6 Reasons Your Back Hurts When You Walk
Key Takeaways:
- Walking is beneficial for back health, but it can sometimes lead to severe lower back pain due to underlying conditions like strains, degenerative disc disease, or poor posture.
- Muscle strains, herniated spinal discs, sciatica, and spinal stenosis are common causes of low back pain when walking. Lifestyle factors such as improper walking habits, prolonged standing, and carrying excess weight can also contribute to discomfort.
- Effective solutions for reducing lower back pain while walking include at-home remedies, targeted physical therapy exercises, conservative treatments for persistent pain, and holistic alternative therapies.
- Preventive measures like choosing supportive footwear, strengthening your core, and maintaining a healthy weight can help you avoid lower back pain and enjoy your walks pain-free.
Walking is one of the best exercises for overall health, and it’s even recommended to ease low back pain. But what happens when the very activity that should be helping you stay healthy starts causing discomfort? If you find yourself dealing with severe lower back pain when walking, you’re not alone.
Many people experience this frustrating problem —the good news is that it’s not something you have to live with forever. Fortunately, there are various solutions available, from lifestyle changes to innovative products like LUMINAS patches, so you can stay active, keep moving, and enjoy your walks without nagging pain holding you back.
What Causes Lower Back Pain When Walking?
Lower back pain while walking can stem from various underlying issues. By understanding some of the common culprits behind that nagging discomfort, you can best pinpoint what might be causing it.
Here are 6 common causes of lower back pain:
1. Strains and Sprains
One of the most common causes of lower back pain is a simple muscle strain or sprain. Overstretching, lifting heavy objects incorrectly, or tearing muscles and ligaments in your back can lead to chronic pain that flares up during physical activity, including walking.
2. Degenerative Disc Disease
As we age, the discs in our spinal cord can begin to break down, leading to degenerative disc disease. This condition can lead to severe lower back discomfort, causing pain and difficulty walking.
3. Sciatica
Sciatica, caused by pressure on the sciatic nerve, is characterized by pain that radiates along the sciatic nerve, which runs from your lower back down through your hips and legs. Extreme pain from sciatica can be particularly intense when walking, making it difficult to maintain an active lifestyle.
4. Herniated Discs
One of the many causes of sciatica is a herniated disc, which occurs when the soft tissue inside a spinal disc pushes out through a crack, irritating nearby blood vessels and spinal nerves. This can cause significant back pain when walking, especially if the herniation presses on the sciatic nerve.
5. Spinal Stenosis
Spinal stenosis, yet another common cause of sciatica, is a condition in which the space within the spinal cord narrows, putting pressure on the nerves traveling through the spinal column. This condition often leads to lower back pain, lumbar spine pain, and discomfort, especially during prolonged standing or walking.
6. Lifestyle Factors
Your daily habits, whether positive or negative, play a significant role in lower back pain. By addressing these lifestyle factors, you can significantly reduce pain and improve your overall well-being. Some examples include:
Poor Posture and Improper Walking Habits
Poor posture and improper walking habits can exacerbate lower back pain. Slouching or uneven strides put extra strain on your facet joints, upper body, and back muscles, leading to discomfort and pain over time.
Body Weight and Lack of Physical Activity
Carrying excess weight increases the strain on your lower back, while a lack of physical activity and an overall sedentary lifestyle weakens the muscles that support your spine. Both factors can contribute to chronic back pain when walking.
How to Stop Lower Back Pain While Walking
If lower back pain is slowing you down, there are effective ways to manage and reduce it. Below, we’ll explore several practical solutions to help you start walking comfortably and confidently.
Comfort Starts at Home
Simple at-home remedies can make a big difference. For instance, taking a warm shower or bath can relax tight muscles and improve blood flow, while gentle stretches like knee-to-chest or cat-cow stretches can ease tension in your lower back.
Nonsteroidal anti-inflammatory drugs (NSAIDs) or other pain relievers offer a short-term solution to relieve pain symptoms but can come with their own extensive set of side effects.
Move With Purpose
Physical therapy is a powerful tool for addressing lower back pain. A physical therapist can guide you through targeted exercises like pelvic tilts, bridges, and core strengthening routines that stabilize your spine and reduce discomfort. Over time, these exercises can help you maintain a pain-free stride.
Alternative Therapies for Gentle Relief
If you prefer holistic approaches, alternative therapies can offer relief. Acupuncture, for example, has been shown to reduce pain by stimulating specific points on the body, while massage therapy can alleviate muscle tension and improve circulation. Additionally, chiropractic adjustments can help realign the spine and relieve pressure on nerves, offering another route to managing lower back pain.
Always consult with a healthcare provider before starting any new exercise or treatment regimen to ensure it’s safe for your specific condition.
How to Prevent Lower Back Pain While Walking
Prevention is the best medicine, especially when it comes to lower back pain. By making small adjustments, you can prevent pain before it starts and enjoy pain-free walks every day.
Switch Up Your Footwear
Wearing the right shoes can make a huge difference. Footwear for back pain should provide good arch support and cushioning to reduce strain on your lower back and ankle pain. Consider shoe inserts or shoes with a slight heel lift, like walking or running shoes designed for stability, which can help maintain a neutral spine alignment. Avoid flat shoes, like flip-flops, which offer little support and can exacerbate lower back discomfort.
Strengthen Your Core
A strong core supports your spine, making it less likely that you’ll feel pain in your lower back when walking. Incorporate core exercises into your routine, such as planks, bridges, and bird-dogs, which target core muscles, such as the abdominal and lower back muscles. Pilates and yoga are also excellent for building core strength and flexibility, both of which are key to preventing pain.
Walk and Work With Awareness
Pay attention to your posture and stride. Walking with awareness, ensuring to practice good walking posture helps you maintain a neutral spine position, reducing the likelihood of developing back pain. Maintain a good posture, especially if you work in a setting that requires you to sit for extended periods.
Focus on keeping your head up, shoulders back, chest forward, and your core engaged. Avoid over-striding, as this can put additional strain on your lower back. Instead, take smaller, more controlled steps, and try to walk on even surfaces to minimize impact.
Maintain a Healthy Weight
Managing your weight is crucial for preventing lower back pain when walking. Extra weight, particularly around the abdomen, can strain your lower back, leading to discomfort and pain. Incorporate regular exercise and a balanced diet to maintain a healthy weight.
Swimming is excellent for burning calories, improving blood flow, and keeping your muscles strong. Pair this with a diet rich in fruits, vegetables, lean proteins, and whole grains to support overall health and reduce the risk of back pain.
How LUMINAS Can Help Relieve Your Lower Back Pain
When back pain strikes, finding quick and effective relief is essential. Just like tuning into your body's signals, LUMINAS offers a targeted approach to pain relief that aligns with your body's natural healing process. Whether you're dealing with muscle fatigue, strain, or stress-related lower back discomfort, LUMINAS provides a non-invasive, easy-to-use solution that works with your lifestyle, so you can get back to moving freely and feeling your best.
Embrace the Journey to Pain Free Movement
Taking control of your lower back pain begins with understanding its causes, addressing lifestyle factors, and exploring effective solutions. By making informed choices and taking proactive steps, you can enjoy walking without the burden of pain. Whether it’s through simple adjustments like switching your footwear or trying innovative solutions like LUMINAS Back Pain Relief Patches, your journey to pain-free movement is within reach.
Don’t let lower back pain hold you back—act today for a more comfortable tomorrow.
Get Your LUMINAS Back Pain Relief Patches Today
Medical Interventions for Persistent Pain
If your pain persists despite conservative treatment options, medical treatments might be necessary. These could include steroid injections such as epidurals to reduce inflammation or non-invasive procedures like radiofrequency ablation, which disrupts nerve signals responsible for pain. These options can provide significant relief when other methods aren't enough.
As always, remember to consult with a healthcare professional who can provide treatment options based on your individual needs, medical history, and any underlying cause.
