Addressing Lower Back Pain While Walking

Lower back pain is a critical yet often underestimated global health issue. It is the leading cause of disability worldwide, affecting millions of people. Among Singaporeans, 80% affected by lower back pain experience this due to population growth and ageing. While many cases of low back pain are temporary (acute), a significant portion can become chronic, affecting daily activities.

One common issue reported by many is lower back pain from walking. Several factors cause this, which this article will cover in more detail. We'll understand the risk factors behind this condition and explore ways to relieve pain, including lower back pain physiotherapy.

Risk Factors for Back Pain When Walking

Low back pain while walking is often caused by musculoskeletal strain, poor posture, or underlying conditions. During this activity, the spine endures repetitive motion and weight-bearing stress, exacerbating inflammation or nerve compression in the lower back. This stress and compression causes pain and discomfort that vary in degree.

Weak core muscles and improper gait mechanics can also contribute to discomfort, as they force the lumbar spine to compensate for a lack of stability. In some cases, pain worsens after walking a certain distance due to nerve compression and is often relieved by sitting or bending forward.

Age and genetics are common risk factors for back pain when walking. However, it's also important to note the following lifestyle and occupational factors.

Poor Posture

Good walking posture is essential for spinal health. Slouching, excessive arching (excessive lordosis), or misalignment of the spine can add unnecessary stress to the back muscles. In some cases, anatomical shape, such as a naturally exaggerated spinal curve, can contribute to chronic low back pain.

Obesity

Excess weight places added strain on the lower spine and muscles supporting the back. This additional stress can worsen pain symptoms and increase the risk of degenerative disc disease. Losing weight through regular exercise and a healthy diet can help alleviate pressure on the spinal column.

Stress

Mental stress often leads to muscle tension, particularly in the lower back. When muscles remain tight for long periods, blood flow decreases, leading to muscle fatigue and back pain when walking. Managing stress through relaxation techniques, stretching, and physical activity can help reduce muscle spasms.

Sedentary Lifestyle

Lack of physical activity weakens the core and back muscles, making supporting the spine harder. A sedentary lifestyle can also contribute to poor posture and reduced flexibility, increasing the likelihood of experiencing pain while walking.

Lifting Heavy Objects

Improper lifting techniques place excessive strain on the lower back. Lifting heavy objects can lead to muscle strain, facet joint stress, or even nerve compression without engaging the core muscles and maintaining proper alignment.

Previous Injuries

Past injuries, including muscle tears or spinal trauma, can cause lingering pain and stiffness. These injuries may also make individuals more susceptible to conditions like spinal stenosis or herniated discs.

Improper Footwear

Wearing shoes that lack support, such as high heels or worn-out trainers, can alter walking posture and place additional stress on the lower spine. Shoe inserts or orthopaedic footwear may provide additional support and reduce discomfort.

Uncomfortable Mattress

A mattress that is too soft or too firm may not provide proper spinal alignment during sleep. Poor sleep posture can contribute to chronic low back pain and muscle stiffness upon waking.

Pregnancy

Pregnant individuals often experience lower back pain due to increased weight, changes in posture, and hormone-induced ligament loosening. Proper support, gentle stretching, and comfortable footwear can help manage lower back pain during pregnancy.

Conditions Associated With Back Pain When Walking

Existing medical conditions can contribute to back pain, especially when walking. These conditions are usually associated with muscle, ligament, and nerve issues, such as the following.

Muscle Fatigue

Walking for long periods without adequate muscle endurance can lead to fatigue in the lower back muscles, resulting in pain. Strengthening muscles supporting the lower spine through targeted exercises can help improve endurance.

Spinal Stenosis

Spinal stenosis occurs when the spinal cord narrows, leading to nerve compression. This can cause shooting pain, weakness, or leg pain while walking. The condition may require physical therapy or conservative treatments to manage symptoms. Other spinal disorders, such as herniated discs or spondylolisthesis, can also contribute to nerve-related pain.

Degenerative Disc Disease

Age-related wear and tear on the spinal discs can lead to chronic low back pain. Reduced disc height places stress on the facet joints and spinal cord, potentially leading to inflammation and pain.

Hyperlordosis

Excessive lordosis, or an exaggerated inward curve of the lower spine, can strain the back muscles and cause discomfort when walking. Strengthening the abdominal muscles and improving walking posture may help correct this imbalance.

Sciatica

Sciatic nerve irritation can cause pain that radiates from the lower back down the leg. Walking can exacerbate nerve compression, leading to severe pain and discomfort. Treatment options include physical therapy, hot or cold therapy, and stretching exercises.

Arthritis

Arthritis in the lower spine, particularly osteoarthritis, can cause stiffness and pain when walking. In severe cases, inflammation in the facet joints may limit mobility and require medical intervention.

Flat Feet

Flat feet alter the natural alignment of the lower body, leading to strain on the lower back. Wearing shoes with proper arch support or using orthopaedic inserts can help reduce pain symptoms.

Ways To Relieve Pain and Prevent Lower Back Pain

A study highlights that chronic lower back pain is prevalent among Singaporean adults and is associated with significant detriments in physical function, mental health, and overall quality of life. These findings underscore the need for increased awareness, prevention strategies, early intervention, and comprehensive management approaches to address the burden of low back pain at the population level.

While rest is important, remaining active and incorporating low-impact activities, such as walking or swimming, can prevent muscle stiffness and promote spinal health. Back pain is not a reason to stop exercising. Instead, strengthening core and back muscles can provide long-term pain relief.

Practise Good Walking Posture

Maintaining proper alignment while walking can prevent unnecessary stress on the lower back. Keep your shoulders relaxed, engage your abdominal muscles, and take even strides to support good walking posture. Adjusting your walking routine, such as incorporating breaks or stretching, can also help manage lower back pain.

Lose Weight

Shedding excess weight reduces strain on the lower spine and improves blood flow to the back muscles. Staying hydrated is also crucial, as drinking plenty of water helps maintain spinal disc hydration and flexibility.

Change to More Comfortable Footwear

Wearing shoes with proper arch support and cushioning can help prevent back pain. Avoid high heels and opt for footwear that supports the natural alignment of the lower body.

Conservative Treatments

Non-invasive treatment options, such as physiotherapy for upper back pain and lower back, can help strengthen the muscles supporting the lower back. A physical therapist may recommend targeted exercises, stretching routines, and posture correction techniques.

Painkillers and Muscle Relaxants

Nonsteroidal anti-inflammatory drugs (NSAIDs) can reduce inflammation and alleviate pain symptoms. In some cases, muscle relaxants may be prescribed to reduce muscle spasms and relieve discomfort.

Hot and Cold Therapy

Applying heat therapy can improve blood flow and relax tense muscles, while cold therapy using ice packs can help reduce inflammation and numb severe pain. Alternating between hot or cold therapy can provide effective relief.

Physiotherapy

Working with a healthcare professional like Phoenix Rehab can help develop a personalised rehabilitation plan. Physiotherapy for back pain in Singapore can focus on strengthening weak muscles, improving flexibility, and reducing unnecessary stress on the spinal column.

Minimally Invasive Treatments

For persistent pain, medical interventions such as epidural steroid injections, spinal cord stimulation, and radiofrequency neurotomy can provide relief by targeting inflamed nerves or disrupting pain signals.

Surgery

In severe cases where conservative treatments fail, surgical procedures such as spinal decompression or disc replacement may be necessary to address the underlying cause of chronic low back pain.

When to See a Doctor

If lower back pain becomes severe, persists despite treatment, or is accompanied by numbness, weakness, or shooting pain down the leg, consult a healthcare professional. Early intervention can prevent further complications and ensure proper treatment options are explored.

Final Words

Lower back pain from walking is often exacerbated by the repetitive nature of this activity. However, there are various underlying risk factors that can worsen and trigger this issue. To address back pain when walking, observe proper posture and lifestyle changes. Whether the pain stems from muscle fatigue, spinal disorders, or poor footwear, taking proactive steps to strengthen muscles, remain active, and seek professional advice can help manage and prevent chronic low back pain effectively.