Text By Corina Tan
Photo: Getty images
Whether you are young or old, walking as a form of exercise comes naturally and does not require a learning curve to start. You can do it almost anywhere, anytime, and incorporate it into your daily dog walking, mall walking, and even use it as a form of transportation to work and to the shops to grab something quickly. As it is also easy to do, most people tend to stick with it compared to other high intensity forms of exercise.
One of the reasons why walking is so popular is that it’s a low impact exercise that does not put as much pressure on your joints. However, some people find that walking or standing for extended periods of time can cause strain on the muscles that support their lower back (also known as the lumbar region). Structures in your back can cause pain and tension triggered by walking. Here are some reasons why you can get lower back pain from walking and what you can do about it:
Muscle fatigue
People who are overweight are more likely to experience back pain when walking. The cause of this is muscle fatigue. The aches start when walking or standing, but subsides when sitting or lying down. Weight loss is the obvious solution and will make a big difference in walking-related back pain. Exercises to strengthen and build muscles that support the back and hot or cold compress can be used for temporary relief as well.
Sciatica
Damage, pressure or inflammation of the sciatic nerve which runs from the lower back through the hips and buttocks, down the legs and feet can be very debilitating. If the sciatic nerve is pinched or compressed due to your gait, it can cause numbness, pain and weakness up and down your legs. The pain from sciatica is often described as tingling, burning, numbness, radiating pain and electric-shock like sensations. Physical examination, x-rays, and scans will determine the location of the compressed nerve. Physical therapy combined with stretches are alternative ways to counteract the pain, but acute and severe cases may require NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) and steroid injections for relief.
Spinal stenosis
Spinal stenosis is narrowing of the spine that places pressure on the spinal cord and nerves. The risk of developing this comes with age, osteoporosis, and arthritis. Classic symptoms are leg pain with walking that is relieved quickly when sitting down. Physical exams including bending forward, backward, and side to side, plus imaging will confirm the diagnosis and give your doctor an idea of what is the best treatment plan moving forward. Most treatments include physical therapy and some form of over-the-counter pain medication, but if those do not work, then surgery is considered as a last resort.
Photo: Getty Images
Strains and sprains
If your gait is off, it can result in abnormal movement and cause a strain or sprain in your back. This of course, can also occur if you fall or twist suddenly while you are walking. People who are overweight are at higher risk of developing lower back pain sprains and strains. Symptoms include pain, swelling, bruising, cramping, spasms, and trouble moving. Physical exams and imaging will be done to rule out any broken bones first, before other treatments are recommended. In general, staying active and participating in physical therapy will relieve the pain and discomfort. A gait evaluation can be done by a physical therapist, biomechanical specialist or kinesiologist who can recommend changes to how you walk and help stave off future incidents.
Muscle spasms
A sudden, involuntary contraction or twitch in one or more muscles is known as a spasm. If for some reason there is increased pressure on the spine, the lower back muscles may tighten and spasm, causing pain. This can happen when you are walking, particularly if you suddenly step into a pothole, or a pit on the road, or you are taken by surprise by a fast vehicle, your dog yanking the leash spontaneously when seeing a squirrel and other similar scenarios as you go on your daily walks. Physical therapy helps with muscle spasms along with heating pads and muscle relaxants.
Photo: Getty Images
Lordosis
Lordosis is the medical name for a C-shaped curve in the lower back caused by brittle bone disease like osteoporosis, obesity and spinal injuries. If a physical exam shows any abnormalities in how and where the spine curves, treatment may include medication, weight loss, physical therapy and possibly bracing. If osteoporosis is the main cause, then medication or supplements may be prescribed to help preserve the condition of your bones.
Poor posture
Not having the correct posture when we walk, stand or sit can have detrimental effects to our bodies in the long run. Stress, obesity, pregnancy, weak core muscles, tight muscles, high-heels, or long hours sitting are some of the many potential causes of poor posture that can place increased pressure on the backbone. Muscles, joints, discs and nerves can be affected causing pain and sciatica. If poor posture is responsible for hunching forward when you walk, a doctor, chiropractor or physical therapist can suggest core strengthening exercises and posture correcting movements that can improve the problem. Be mindful of slumping, hunching, or leaning too far forward.
The benefits of walking far outweigh any risks, but if your back hurts, talk to your doctor and get your pain checked. Finding out the cause and knowing what you can do to feel better, will help you to reap the benefits of walking as a great form of low impact exercise.
(See also: Physiotherapy – How it can also help you?)
