Why Does My Back Hurt When I Walk? [Back Pain: Causes & Solutions Series, Part 2]
Following up on the last article, “Why Does My Back Hurt When I Sit? [Back Pain: Causes & Solutions Series, Part 1],” this time I’d like to dive into the topic of “low back pain when walking.”
“I used to love going for walks, but now my back starts to ache after just five minutes…” “I guess this pain is just a part of getting older…”
If this sounds like you, then this article is sure to help.
Truthfully, there are countless factors that contribute to back pain when walking, and it’s easy to get lost in the details. However, what is often seen, especially among many seniors, is the case where they have given up, thinking, “The cause is age-related bone deformity and nerve compression, so it won’t get better.”
But is that really true? As a manual therapist, I believe the true culprits behind the pain are not the bones or nerves, but rather the condition of the muscles and fascia.
In this article, I’ll explain the real reasons why your back hurts when you walk from the perspective of a manual therapist.
What’s the Real Cause of Your Back Pain When You Walk?
1. A Weak Foundation: “Muscle Weakness”
Your glute and core muscles are like the foundation of a building. When this foundation weakens, your pelvis becomes unstable and wobbles with every step, placing direct strain on the bones and joints of your lower back. Your body then desperately tries to control this wobble. This is “muscular compensation.” It recruits muscles around your lower back that aren’t meant for the job, forcing them to tense up to create stability.
2. Unconscious Habits: “Postural Misalignment”
Postural habits developed over a lifetime are another major cause. A common pattern, especially in retirees, is a stooped posture, where the back rounds and the head juts forward. This is like trying to walk while carrying a heavy backpack on your chest. Your back muscles must constantly work, leading to fatigue and stiffness. This chronic tension is what causes poor blood flow and leads to that familiar ache in your low back when you walk.
The Direct Pain Mechanism: How “Poor Blood Flow” Causes Pain
We’ve seen how weakness and poor posture cause muscles to tense up. But why does this lead to pain? I’ve covered the “relationship between poor blood flow and pain” in a previous article. → Related Article: Solving the Mystery of Chronic Pain: What is “Oxygen Starvation” in Your Body?
A Note on Structural Issues
So, what about common diagnoses like “Spinal Stenosis,” “Herniated Discs,” or “Lumbar Spondylosis”? Are they irrelevant?
No, while these conditions can be a factor that “makes the fire bigger,” from a manual therapy perspective, they are not necessary seen as the direct cause of pain.
Spinal Stenosis and Pain When Walking: Spinal Stenosis is a condition where the nerve pathway in the spine narrows. While its diagnostic name is different from “Sciatica,” the root cause can be the same.
In both cases, the core of the problem is that stiffened muscles and fascial adhesions around the hips are worsening blood flow, which in turn causes pain and numbness.
→ Related Article: Is Your Sciatic Nerve Just ‘Stuck’? How Fascia Holds the Key.
- Herniated Discs and Pain When Walking: Herniated discs are also frequently cited as a cause of pain, but it’s not uncommon to find herniations on the MRIs of people with no symptoms at all. Here is an article that summarizes the perspective on herniated discs.
→ Related Article: Why “Herniated Disc = Pain” Is Not the Whole Story: A Manual Therapist’s Approach to Hope
Lumbar Spondylosis and Pain When Walking: Many people have “bone deformities” on an X-ray yet live pain-free. While these changes can make the back muscles more susceptible to strain, the bones themselves do not hurt. Instead, the prevailing view is that the root cause is the muscle imbalance that results from this strain.
So, What Can You Do?
Step 1: Start by Understanding Your Own Posture
To correct long-standing postural habits, the most important first step is to understand your current posture. Only by getting an accurate picture can you know which areas to stretch and which muscles to strengthen.
Step 2: Reduce Daily Strain on Your Lower Back
It’s crucial to stop making the pain worse. Avoid lifting heavy objects or staying in one position for too long. Prevent strain from accumulating by moving frequently.
Step 3: Address the Root Cause with a Professional
While self-care helps, the surest way to resolve the root causes of muscle weakness and poor posture is with professional support.
Pain when walking is not something you should simply dismiss as a “part of getting older.” It is an important signal from your body, telling you, “I’m at my limit,” or “The way you’re using me is causing too much strain.”
However, this does not mean, “You can’t walk anymore.” There is plenty of room for improvement by re-evaluating how you use your body and addressing muscle imbalances. The most important thing is to not look away from the true cause of the pain and to approach it with the correct steps.