Walking is usually a simple and easy thing to do, but sometimes it can be hard if your lower back hurts.
There are different reasons why your lower back might hurt when you walk. It could be because of health issues or things you do in your daily life.
In this blog post, we will talk about the different reasons why your lower back might hurt when you walk, so you can understand and find ways to feel better.
Here are the 5 most common causes of lower back pain when walking:
- Overweight or Obesity
- Muscle Strain
- Nerve Compression
- Herniated Disc
- Sciatica
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Cause 1: Pelvic Imbalance
Pelvic imbalance occurs when there’s a difference in the length of your legs or if your pelvis is tilted. Research has shown that these imbalances can affect how your spine aligns, causing strain on the lower back, especially during activities like walking.
For instance, if one leg is shorter than the other, it may lead to uneven weight distribution, putting extra stress on one side of the lower back. A tilted pelvis can also alter the natural curve of the spine, leading to discomfort.
To address pelvic imbalance, a healthcare professional may recommend corrective measures such as orthotics to balance leg length, exercises to strengthen specific muscles, or physical therapy to improve overall alignment.
Cause 2: Overweight or Obesity
Carrying excess weight, such as being overweight or obese, can contribute significantly to lower back pain during activities like walking. The additional body weight puts increased stress on the spine, joints, and muscles in the lower back.
This can lead to muscle fatigue, inflammation, and accelerated wear and tear on the structures supporting the spine.
Managing weight through a combination of healthy eating and regular physical activity is essential for reducing the strain on the lower back.
Gradual weight loss, achieved through sustainable lifestyle changes, can help alleviate lower back pain and improve overall spinal health.
Cause 3: Nerve Compression
Nerve compression occurs when there’s pressure on the nerves in the spinal column, leading to pain and discomfort.
Conditions like foraminal stenosis or a bulging disc can cause compression, resulting in lower back pain that may intensify with walking.
In some cases, medications to reduce inflammation or surgical interventions may be recommended to alleviate pressure on the affected nerves.
Identifying the specific cause of nerve compression is crucial for developing an effective treatment plan.
Cause 4: Referred Pain from Other Organs
Sometimes, pain originating from organs like the kidneys or digestive system can be felt in the lower back. Conditions such as kidney stones or gastrointestinal issues can cause discomfort that is referred to the back, especially during activities like walking.
It’s essential to consider the possibility of referred pain from internal organs when evaluating lower back pain.
Addressing the underlying organ-related issues, such as treating kidney stones or managing gastrointestinal conditions, can help alleviate the referred pain in the lower back.
Cause 5: Muscle Strain
Muscle strain in the lower back happens when the muscles are worked too much or not used correctly. This often occurs when you walk long distances or walk on uneven surfaces.
The muscles get tired, and small tears can happen, causing pain. To prevent this, it’s important to warm up before activities, keep good posture, and not push your muscles too hard.
Rest and gentle stretches and exercises can help muscles recover from strain.
Cause 6: Poor Posture
Having bad posture when you walk can put extra stress on your lower back. This can occur when you slouch or hunch forward while walking. When your spine is not in its natural position, it can lead to discomfort.
To improve posture, try to stand and walk with your shoulders back and your head held high.
Doing exercises to strengthen your core muscles can also support better posture and reduce the risk of lower back pain.
Cause 7: Spinal Stenosis
Spinal stenosis means the space inside your spine gets narrower, putting pressure on the spinal cord and nerves.
This can make walking or standing more painful. Symptoms may include pain, numbness, or weakness in the lower back and legs.
Treatment options can include medicine and exercises to manage symptoms, and in some cases, surgery may be needed to make more space in the spine.
Cause 8: Herniated Disc
The discs between your backbones, known as intervertebral discs, play a crucial role as shock absorbers and cushions for your spine. When a disc herniates, it means part of the disc bulges out.
American Association of Neurological Surgeons, due to this displacement, the disc presses on spinal nerves, often producing pain. This pain can give rise to tingling sensations or numbness in the legs and lower back.
Treatment for a herniated disc often begins with rest to allow the disc to heal. Physical therapy and targeted exercises can help strengthen the surrounding muscles and provide support to the spine.
In some cases, surgery may be recommended to address severe herniations or persistent symptoms.
Cause 9: Degenerative Disc Disease
As individuals age, the intervertebral discs naturally undergo wear and tear, leading to degenerative disc disease. This can cause pain and stiffness in the lower back.
Treatment often involves a combination of exercises to maintain spinal flexibility, medications for pain management, and lifestyle changes such as regular physical activity and maintaining a healthy weight.
Cause 10: Arthritis
Arthritis affecting the lower back, whether osteoarthritis or rheumatoid arthritis, involves inflammation of the joints. This inflammation can lead to pain and stiffness during movement.
Treatment for arthritis includes medications to manage inflammation and pain, exercises to maintain joint flexibility and lifestyle changes such as weight management.
Staying active with gentle exercises is essential to managing arthritis pain and preserving the flexibility of the joints in the lower back.
Cause 11: Spondylolisthesis
Spondylolisthesis occurs when one vertebra in the spine slips forward over the one below it. This misalignment can cause increased lower back pain, particularly during activities.
Treatment options may include specific exercises to strengthen the muscles supporting the spine, wearing a brace for added support, and, in more severe cases, surgical intervention to correct the alignment.
Cause 12: Muscle Imbalances
When the muscles supporting the spine are imbalanced or weak, it can lead to lower back pain, especially during walking.
Exercises that target the core and back muscles are crucial for improving muscle strength and balance.
Strengthening these muscles provides better support to the spine and reduces the likelihood of experiencing pain during physical activities.
Cause 13: Strain on Ligaments
Excessive strain on the ligaments supporting the spine can result in pain during walking.
Maintaining a healthy weight, using proper body mechanics, and engaging in exercises that strengthen the muscles around the spine can help reduce strain on the ligaments.
This, in turn, enhances the stability of the spine and minimizes the risk of pain.
Cause 14: Sciatica
Sciatica refers to pain that radiates along the path of the sciatic nerve, which runs from the lower back down each leg.
When this nerve gets compressed or irritated, often due to conditions like a herniated disc, it can result in lower back pain that worsens with walking.
Treatment for sciatica typically involves a combination of exercises aimed at stretching and strengthening the back and leg muscles.
Medications like anti-inflammatories may be prescribed to reduce pain and inflammation.
Identifying and treating the underlying cause of sciatica is crucial for effective management and long-term relief.
Cause 15: Inflammatory Conditions
Inflammatory conditions like ankylosing spondylitis can result in inflammation in the spine, leading to pain during movement.
Management includes medications to control inflammation, targeted exercises to maintain flexibility, and lifestyle adjustments.
Regular check-ups with a healthcare provider are crucial for monitoring symptoms and adjusting the treatment plan as needed for long-term care.
Lower Back Pain When Walking Causes FAQs
1. How do I stop my lower back from hurting when I walk?
To alleviate lower back pain while walking, consider the following:
- Ensure proper footwear and maintain good posture.
- Stretch your muscles before walking.
- Gradually increase walking intensity.
- Incorporate core-strengthening exercises.
- If pain persists, consult a healthcare professional for personalized advice.
2. How do I know if my lower back pain is serious?
Warning signs of serious lower back pain include:
- Persistent pain that doesn’t improve with rest.
- Pain accompanied by weakness or numbness in the legs.
- Bowel or bladder dysfunction.
- Fever and unexplained weight loss. If you experience these symptoms, seek prompt medical attention.
3. Is it OK to walk with lower back pain?
In most cases, walking is beneficial for lower back pain, promoting blood flow and flexibility. Start with short walks and monitor how your back responds. If pain persists or worsens, consult a healthcare professional for guidance.
4. What causes lower back pain just above the buttocks?
Lower back pain above the buttocks can result from various issues, such as muscle strain, sciatica, or sacroiliac joint dysfunction. Accurate diagnosis by a healthcare professional is crucial for effective treatment.
5. What are 2 symptoms of sciatica?
Sciatica symptoms often include:
- Radiating pain from the lower back down the leg.
- Tingling or numbness in the leg or foot. If you suspect sciatica, consult a healthcare professional for proper evaluation.
6. How do I know if my lower back pain is muscle or organ?
Muscular pain is often felt as aching or soreness, while organ-related pain may be more deep and constant. Consult a healthcare professional for a thorough assessment to determine the cause of your lower back pain.
7. What organ affects lower back pain?
The kidneys, located in the lower back, can cause pain if there’s an issue. Kidney infections, stones, or other kidney problems may manifest as lower back pain.
8. How do I know if back pain is muscle or more serious?
Muscle pain is often related to movement and activity, while serious conditions may involve persistent pain, neurological symptoms, or other warning signs. If in doubt, seek medical evaluation.
9. How to tell the difference between back pain and kidney pain?
Back pain due to muscular issues often changes with movement, while kidney pain is typically deeper and constant. If you suspect kidney-related pain, consult a healthcare professional.
10. Can constipation cause back pain?
Yes, constipation can cause back pain, especially in the lower back. Addressing constipation through dietary changes and hydration may help alleviate associated back discomfort.
11. What is the pain above the buttocks in the back?
Pain above the buttocks could be due to various reasons, including muscle strain, sacroiliac joint dysfunction, or issues with the spine. Consult a healthcare professional for an accurate diagnosis.
12. What is the fastest way to cure sciatica?
While there’s no instant cure, managing sciatica often involves rest, hot/cold therapy, over-the-counter pain relievers, and specific exercises. Consult a healthcare professional for personalized guidance.
13. What is the lower back above the buttocks called?
The area above the buttocks is often referred to as the “lumbar” or “lower back” region. Pain in this area may have various causes and should be evaluated by a healthcare professional.
14. How do I get my sciatic nerve to stop hurting?
To alleviate sciatic nerve pain:
- Gentle stretching exercises.
- Applying heat or cold packs.
- Over-the-counter pain relievers.
- If persistent, consult a healthcare professional for further evaluation and treatment options.