Overview
Back pain is unbearable. Lower back pain when walking can make your daily life unmanageable and make everything feel like a chore.
Poor posture, muscle strain, stress, or spinal condition can be some of the causes of severe lower back pain when walking or standing. If your back hurts when standing, this article endeavours to help you discover the causes and possible treatment options for pain relief.
Why do I have lower back pain when walking or standing?
Your backbone or spine is the actual support for your body, and the lower back provides all the support and stability, especially in an upright position. A jelly-filled disc, cushions the adjacent vertebrae. The reason why your lower back hurts when walking can be that these discs are inflamed due to prolonged standing. Moreover, as people age, they experience wear and tear. Standing and walking for extended periods both can lead to inflammation, resulting in back pain when walking.
Causes
Several causes can lead to lower back pain when walking. We have highlighted the most common ones in the following section:
Muscle Strain/ Fatigue
The most common causes of lower back pain are minor injuries, muscular spasms, and fatigue. Your lower back and surrounding muscles are responsible for upholding your body frame/trunk upright when you stand and walk. If you are experiencing lower back pain from standing, the root cause can be weakening or fatigue of the muscles from overuse.
Poor posture and a sedentary lifestyle can do a lot of harm to your back as well. Over the years, there can be severe damage to your back that can affect the discs, muscles, ligaments, joints, nerves, etc
Rest or walking shorter distances is generally recommended to relieve this kind of pain, especially in the case of minor injuries. Hot and cold compresses or heating pads and over-the-counter pain medications can also help. Core strengthening exercises at a later stage can also help speed up recovery.
Excessive Lordosis
Lordosis is the term for the natural inward curvature of the lower spine. Excessive curvature can lead to pain when standing or walking for longer periods.
Hence, if you have lower back pain and can’t walk, that can result from excessive lordosis in adults, which can be induced by obesity, pregnancy, and osteoporosis. Physical therapy and strengthening exercises may help improve posture and curvature, eventually aiding in reducing pain. If being overweight triggers your lower back pain while standing, shedding weight will help decrease the extra stress on the joints of the vertebrae.
Talk to a doctor for immediate pain-relieving options.
Spinal Stenosis
Narrowing of the space that surrounds the spinal cord results in spinal stenosis. Resultantly, excruciating pain can occur as the spinal cord and nerves in the region are compressed. Wear and tear caused by osteoarthritis, traumatic injury or tumors can lead to stenosis and severe lower back pain when you can’t walk or stand.
You might also experience leg pain associated with lower back pain after walking or standing. Depending on the severity of the symptoms, a combination of pain medication, steroid injections, physical therapy, and surgery may be recommended to combat these symptoms.
Sciatica
A sudden severe lower back pain and inability to walk is a hallmark of Sciatica. The sciatic nerve runs across the lower back and down the length of the leg, and compression of this nerve can lead to shooting pain down the leg as well. Sciatica pain may be worse while sitting, but you can also experience it while walking. Treatment options are a combination of physical therapy, medication, injections, and sometimes surgery.
Degenerative Disc Disease
As we age, some degeneration is inevitable. Factors including traumatic injuries, obesity, smoking, or prolonged stress on the back due to occupation or increased physical activity can make you more prone to these effects. The wear and tear in these vertebrae results in the bones surfaces rubbing against each other, causing pain. Some strengthening exercises, pain medications, and physical therapy can help alleviate the pain and stiffness. However, in some cases, surgery may be required.
Apart from these causes, sleeping posture can contribute to lower back pain. It is a good idea to reevaluate your lifestyle and daily routine to see if any of the factors are impacting your lower back pain while walking. Sometimes, changing your mattress can help you eliminate the exhausting pain.
Connect with our doctor to determine the cause and get treatment!
How do I stop my lower back from hurting when I walk?
You are more likely to get relief from lower back pain after walking too much by incorporating the following into your routine:
- Changing position or not remaining seated for prolonged periods. Remaining seated for prolonged periods can result in muscle strain or fatigue, a common cause of back pain. Dr. Richard suggests a small walk, simple stretches, or simply standing up every now and then to prevent this.
- Stay active. Exercise helps you stay fit overall. Core strengthening exercises majorly help improve stability and prevent injury that age-related spine changes can cause.
- Eat healthy. Eating a balanced diet that includes a sufficient portion of fruits, vegetables, and protein helps maintain muscle strength.
- Regulate your stress levels. Stress and pain have a major impact on your physical health. Practicing meditation or mindfulness or opting for therapy can help you manage it.
A combination of the following helps manage back pain:
- painkillers/nonsteroidal anti-inflammatory drugs (NSAIDs)
- physical therapy
- steroid injections
- chiropractic treatment
- acupuncture
How do you prevent lower back pain when walking?
Several things may aid in reducing the chances of developing lower back pain.
- Improve your posture or modify your workstation. If prolonged standing is a part of your occupation, make sure that you have a height-adjustable workstation and always wear well-cushioned shoes.
- Stretching and Exercise. Along with physical therapy, double-check with a doctor for any recommendations for specific exercises that are most suitable for your condition.
- Wear orthotics and avoid wearing high heels. However attractive, high heels can alter the curves of your spine, contributing to lower back pain while walking. Orthotics are shoe inserts that help provide support and stability and help retain the proper alignment. Individuals with plantar fasciitis and bunions can greatly benefit from these.
- Lose weight. Additional weight puts extra strain on your joints and muscles, which contributes to lower back pain while walking and can affect your quality of life. Hence, losing a few pounds can make a big difference.
What is the best exercise to relieve lower back pain?
After walking too much, lower back pain can be relieved by stretches or more specific exercises or poses. It is best to consult with a doctor or physical therapist to establish a proper exercise regimen and prevent the worsening of your condition. Some well-known recommended stretches/exercises for relief include:
- Child’s Pose
- Pelvic Tilts
- Piriformis stretches
- Hip flexor stretches
- Spiky ball roll on glutes
- Foam rolling
- Hamstring stretches
How do I know if my lower back pain is serious?
If the pain is worsening on a daily basis despite measures that should help reduce it and if the pain is associated with problematic symptoms like lack of bladder control or lack of bowel control, you will need to consult a spine specialist on an urgent basis.
When should I be worried about lower back pain?
Lower back pain when standing or walking typically improves with rest, OTC pain relievers, hot and cold therapy, and gentle stretching. However, if this is not the case and the symptoms are worsening or debilitating, immediate medical help should be sought.
When to consult a doctor
In this article, we have tried to address the most pressing question: “Why does my lower back hurt when I walk for too long?” However, it is advisable to consult our doctor at Your Doctors Online for any questions you may have and for the right treatment plan for you.
FAQs about lower back pain when walking or standing
In case of acute injury or pain, rest is initially recommended. However, over time, walking and gentle stretches, along with physical therapy, are required to recover from backache.
Conditions that can be mistaken for lower back aches include trauma, inflammatory arthritic diseases, sciatica, compression fractures, infection or tumor.
There is often movement restriction in case of severe pain, and walking can be limited. Hence, it is crucial to be cautious during recovery and gradually introduce gentle exercises and walking as and when advised by your physical therapist.
