Pain in Lower Back When Walking?

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Causes of Lower Back Pain When Walking & What To Do About It


Experiencing persistent pain in the lower back while walking can be an uncomfortable and distressing ordeal. Pain in this area can be attributed to several causes, including poor posture, muscle strain, and injury. Regardless of the root cause, pain in the lower back must not be ignored and should be promptly addressed for long-term health.

This article delves into possible causes of lower back pain while walking and explores preventive measures to reduce discomfort and increase comfort.

Causes of Lower Back Pain While Walking

Lower back pain when walking can be caused by a variety of underlying issues. Poor posture, muscle strain, or injury are all common culprits behind lower back pain while walking. Additionally, medical conditions like arthritis, degenerative disc disease, and spinal stenosis may also contribute to this experience. The type of treatment necessary will depend on the cause and severity of discomfort being experienced; physical therapy is often recommended to address musculoskeletal problems such as poor posture or muscle strain. If your condition is more serious then you may require more in-depth treatments such as medications or even surgery if necessary.

Preventive Measures for Lower Back Pain While Walking

Taking preventive measures to reduce the pain associated with lower back pain while walking is key. Creating good habits and making lifestyle changes can help ease discomfort and improve overall health.

1) Wear Supportive Shoes: Wearing properly fitting shoes with appropriate support is essential for reducing stress on your spine while walking. Make sure that shoes fit comfortably, as ill-fitting shoes can cause a number of problems including foot strain and increased chances of falling.

2) Improve Your Posture: Good posture helps to keep your spine in alignment. Slouching or hunching over when you walk puts unnecessary strain on your lower back muscles, which can lead to pain and discomfort later on.

3) Strengthen Core Muscles: Strengthening your core muscles is important for maintaining proper alignment and reducing strain on the lower back. Exercises such as planks, crunches, and bridges can help to strengthen core muscles while also improving overall balance and coordination.

4) Practice Mindful Walking: Practicing mindful walking is a great way to help prevent lower back pain. Focus on taking slow and steady steps while keeping your spine in neutral alignment. This will help to reduce stress on the lower back muscles, allowing you to walk with greater ease and comfort.

5) Stretch Before and After You Walk: Stretching before and after you walk can help to reduce muscle tension while also improving mobility and flexibility. Simple stretches like hamstring stretches, hip flexor stretches, and back twists are great for reducing lower back pain.


Walking with lower back pain is an everyday struggle for many, but not anymore. By adopting healthy habits like wearing supportive shoes, improving posture, strengthening the core muscles and practicing mindful walking, you can tackle the root cause of the problem. Stretching before and after walking also alleviates the associated pain. With consistent preventive measures, you can experience spine-friendly walks that are more comfortable and enjoyable.