From stylist.co.uk
Lower back pain can ruin a nice stroll around the block. But what causes it? A physiotherapist and personal trainer explain what’s going on and how to deal with it.
There’s nothing quite like a stroll in the sunshine to break up the day when you’re working from home, and an hour-long amble at the weekend is a great way to relieve stress and reset ahead of a new week.
But nothing ruins a good walk quite like an aching back – something many of us are all too familiar with. Lower back pain when walking, running or standing is incredibly common, and the discomfort it can cause often makes the idea of getting up and moving less than appealing.
It’s for this reason that getting to the bottom of what’s causing your lower back pain when walking – and how to relieve it – is incredibly important. So, to help you on your way, we asked a personal trainer and physiotherapist to share their insights.
What causes lower back pain when walking?
Lower back pain when walking can be caused by a variety of factors. If your pain comes on as you walk – eg. you start pain-free but are aching by the end – then muscular fatigue could be to blame, explains Helen O’Leary, a physiotherapist and pilates instructor at Complete Pilates.
“When you are walking, your core – which encapsulates the entire trunk area from the front, sides, top, bottom and back – holds you upright,” she says. “Over time these muscles can get tired, especially if they are weaker. There is also a compressive force (gravity) acting on the spine as you stand upright, so your core muscles need to be strong enough to withstand that for long periods.”
Other factors such as poor posture, tight hip flexors or improper footwear can also lead to discomfort, as can underlying conditions including sciatica, spinal stenosis or herniated discs.
Any reduced hip, foot or ankle mobility that changes the way you walk can also put increased strain on your lower back, as can a reduced amount of spinal mobility.
And if you’re a regular walker or runner, muscular imbalance can also be an issue. This is because these forms of movement require repetitive motion, leading to some muscles becoming stronger than others. “This motion can exacerbate imbalances in muscle strength and flexibility,” explains Ali Malik, a personal trainer and founder of Fit Labs Kensington. “Misalignment or overuse of certain muscles can then put strain on the lower back, leading to pain and discomfort.”
How to relieve lower back pain when walking
“Correct walking form involves keeping the spine aligned, shoulders relaxed and head lifted,” Malik explains.” Each step should initiate from the heel, roll through the foot and propel forward from the toes. Stride length and arm swing should be natural and balanced.”
Keeping your core engaged by pulling your chest and head upwards and keeping your back upright can also help to keep things in line, reducing strain on the lower back region.
“You can try taking a short rest by taking a seat and doing some gentle stretching,” O’Leary adds. “You can also try taking shorter strides and leaning your body forwards to give you momentum.”
How to prevent lower back pain when walking
Unless your lower back pain is caused by a structural injury or issue, strengthening the muscles in and around your core will help to address what’s causing your discomfort.
Strengthening exercises you can use include:
1. Pilates quadruped
“Varying your speed in this movement will help strengthen the back of your body,” O’Leary says.
How to do a pilates quadruped
- Start on your hands and knees, with your hands directly underneath your shoulders and your knees underneath your hips.
- Raise your arm up so its pointing out in front of you.
- At the same time, raise your opposite leg until its pointing back outwards.
- Point your toes and extend your fingers.
- Lower both your arm and leg and repeat on the opposite side.
2. Single leg deadlift
“Adding a weight to this exercise will help, but you can start with body weight or light objects around your house such as water bottles,” O’Leary says.
How to do a single leg deadlift
- Start standing straight, transferring your weight onto one leg until your other leg is hovering just off the ground. Your arms should be either side of your head.
- Bend forward, keeping your back straight.
- At the same time, extend your leg out backwards, creating a straight line from your foot to your head.
- Return to centre and repeat. Make sure to switch to the other leg after a set or two to keep things balanced.
3. Single leg bridge
“This will strengthen the back of your body and legs to help you stand up better against gravity,” O’Leary explains.
How to do a single leg bridge
- Start by lying on the floor with your knees bent.
- Raise your hips upwards into a bridge position, then lift one leg until its pointing upwards. The leg does not need to be straight, just elevated.
- Lower your hips up and down with the leg still raised.
- Return your leg to the floor before lowering your body. Switch to the other leg after a couple of sets.
4. Cat cow
“This stretch will help mobilise your whole spine,” O’Leary says.
How to do a cat cow
- Start on your hands and knees with your hands directly underneath your shoulders and your knees underneath your hips. Look towards the floor.
- Bend your neck inwards and arch your back. Hold.
- Move your head to look upwards and curve your back so your shoulders and hips are lifted.
- Repeat.
5. Pilates dart
“This move is great for lower back strength as well as abdominal strength,” O’Leary explains.
How to do a pilates dart
- Start by lying on the floor face down, with your forehead resting on the mat.
- Lift up your head, arms and legs at the same time. Focus on lifting the front of your body and extending your head outwards.
- Pulse your arms up and down.
- Lower your body back to the mat.
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