Many lower back pain sufferers who have difficulty walking fail to realize that mechanical corrections to their posture and walking form can provide considerable relief because most lower back pain is mechanical in nature.
Life-long habits of poor posture and movement often build to the point of mechanical low back pain, arthritic degeneration, disc injury, spinal instability and stenosis. Knowing how to correct these common problems as you walk can therapeutically provide answers to why your lower back hurts when walking.
The most common posture fault that affects walking back pain actually happens in the sitting position. Prolonged slumped forward sitting, where the arch of the lower back is decreased or lost, is the leading cause of disc injury. Sitting increases disc pressure over ten times the pressure of the standing position. The flexed, slumped position makes this worse. Over time, this causes the inner disc gel (nucleus) to move backwards in the disc and cause tears in the outer disc wall (annulus). As the gel moves into these cracks, bulging, herniation and disc degeneration follow. These bulges and herniations become pinched as the low back arch increases while standing and walking. With enough time and degeneration, spinal nerves also become compressed while walking because of spinal stenosis.
Asymmetrical body habits such as favoring one leg crossed over the other, leaning or twisting to one side more than the opposite, crooked sleeping postures, or sitting and standing with one leg turned out or placed more forwards all develop asymmetrical compressive or stretching forces on the spine.
The normal twisting that occurs in the lower back while walking depends on symmetrical flexibility from side to side for normal pain free movement. Unfortunately, these spinal imbalances in flexibility often cause painful sensations in the lower back as abnormal compressions and tensions are pulled on. This can result in pain that is felt on one or both sides of the low back.
Low back pain relief can often be realized (sometimes instantly) by changing your walking form to more symmetrical walking postures and proper body mechanics. For disc herniations and bulges that are pinched while increasing the arch during walking, use any combination of the following corrections for relief.
Begin by elongating your entire spine by moving your head vertically. Allow the rest of your body (including your lower back) to become taller, gradually increasing your vertical height to the point of maximal comfort. This will decompress your lower back discs. For some people, this may be several inches of lift, while others may require only a fraction of an inch. Choose the proper height based on what makes your lower back feel the best.
To provide more decompression to the common disc herniation or bulge, tilt your pelvis by tucking your tail bone slightly down and under (between your legs) to flatten the arch of your lower back. This will cause your pubic bone to rise upwards towards your chest. Use an amount of pelvic tilt that feels the most comfortable in your lower back.
Increasing your abdominal muscle tension can also help. Begin by pulling in the bottom half of your abdomen towards your spine. This will engage your deepest abdominal and back core muscles. Then add tension to your more superficial abdominal muscles by bracing your abdominal region as if you are getting ready for an impact, such as a punch to your stomach. This amount of tension should generally be only about 10% of your maximum ability, but use the amount that provides your lower back pain with the most relief.
Other corrections to asymmetrical body habits such as leveling your hips and shoulders, avoiding forward head posture, twisting your torso and pelvis equally, and moving your arms and legs throughout the same range of motion while you walk will also help. More detailed corrections, including those to your feet, knees and hips are taught in detail in any of the Walk Away Back Pain Programs.
Remember that any changes to your walking form and body mechanics should be introduced slowly and progressed gradually to prevent overuse and injury. Practicing changes for only a few minutes, several times per day, but being consistent in your practice over weeks and months will ensure greater pain relief outcomes than all-out sudden changes.
Always check with your own doctor or rehab specialist before changing your walking or exercise habits to make sure they are safe and indicated for your unique back condition. By practicing these changes to your walking form gradually and consistently, you will most likely find the answer as to why your lower back hurts when walking.
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.