Patients complaining of lower back strain and ache often tell me their pain began “out of the blue” and cannot recall a causative factor when I initially take their case history. However, once I examine their posture and movement tendencies, and explain their muscle imbalances, the reason for their lower back ache becomes obvious to both of us.
Research shows that the majority of lower back pain is mechanical in nature. This means that the muscles, ligaments, discs or joints of the lower back have become injured because they cannot tolerate the stresses that have been applied to them. While a major (macro trauma) stress like a slip/fall, car accident and lifting something heavier than you are accustomed to can be the reason for lower back ache, it is far more common that a small, repetitive stress (micro trauma) is the cause. One of the most common examples of this is lower back ache caused by muscle strain related to muscle imbalance.
Most people are susceptible to a muscle imbalance between their lower back muscles and their hip muscles. Because hip muscles weaken with prolonged sitting and asymmetrical postures, various lower back muscles compensate and become strained in many daily activities, including walking. Pain can appear either with walking or afterwards with some other motion like reaching, twisting, lifting or bending.
Walking strengthens these dysfunctional muscle imbalances during the 5,000-10,000 steps we take each day. With every step, the lower back muscles must work more than they were designed to, as they compensate for the weak hip muscles. The way we walk has a lot to do with how these muscles are used, and learning to improve your walking mechanics decreases your chances of lower back muscle strain and ache.
Two of the most common mechanical errors that cause lower back strain are hip hiking and hip extension. Hip hiking is moving the hips excessively sideways and upwards when we walk, similar to (but to a far lesser extent than) a fashion model swinging her hips as she walks with a cross-stepping pattern down the runway. This is a common reason for lower back ache in the quadratus lumborum muscles. Dysfunctional hip extension results from under-using the gluteus max muscle of the buttock and over- using the erector spinae muscles of the lower back as your leg travels behind you with each step. This is a common cause of lower back strain of these muscles.
To correct these two problems, first practice tensing your buttock slightly more than usual as your foot strikes the ground and moves backwards with each step. Maintaining a slight tail bone tuck-under position will help with this. Once you feel comfortable with this walking modification, emphasize keeping your hip in and down while your upper body remains tall on the weight bearing side. Our video demonstrations on glute max activation and hip hike correction are great resources for your practice.
Begin these walking corrections for 10-20 steps at a time, several times per day. Slowly build up the number of steps and practice sessions over several weeks to months to rebalance your back and hip muscles. This will go a long way in fixing the two most common causes of lower back strain and ache.
Dr. Michael C Remy, DABCO, CCSP is a chiropractic sports orthopedist who specializes in custom walking exercises for back pain and spine rehabilitation. His Walk Away Back Pain™ Program offers simple and effective back pain solutions through improved walking movements and techniques.
Disclaimer: The Walk Away Back Pain Program™ and all North Shore Health and Fitness Associates, Inc. ebooks, video series and courses are for general educational and informational purposes only and do not replace professional medical advice. This content does not establish a doctor-patient relationship. Always consult with your own doctor before starting this or any new exercise program, or changing your diet or supplements, as these changes may be harmful to your health. Exercise and changing posture and movement patterns carries a risk of injury. You perform these movements, stretches and exercises at your own risk. Stop immediately if you feel pain, numbness, tingling, dizziness or shortness of breath during any exercise. Modify or skip any movement that causes discomfort. The author and publisher disclaim any liability for injury, loss, or damage resulting directly or indirectly from the use of this content. Results vary by individual, and no specific outcome or cure for back pain or any other musculoskeletal pain is guaranteed.