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Don't Let Lower Back Pain After Walking Hold You back | Causes and Exercises to Improve Back Pain While Walking Today

Don't Let Lower Back Pain After Walking Hold You back | Causes and Exercises to Improve Back Pain While Walking Today

Dr. Michael Derry, DPT, PT, OCS Jacksonville, Florida

Improving lower back pain after walking doesn't have to be hard but it does require some understanding of the causes. That will help you pick the right exercises to improve walking and lower back pain. Let's explore common causes and effective exercises to help you start feeling better tomorrow! 

Understanding Lower Back Pain When Walking: Causes and Lumbar Spine Education

At Revision Health Services, we believe in enlightening our clients about their body's distinct mechanisms. One common issue we frequently encounter is lower back pain, particularly lower back pain when walking. This troublesome issue can make even daily tasks burdensome. Doing the dishes, grocery shopping or enjoying the nice weather can be harder than ever! 

However, understanding the causes and building up knowledge about the lumbar spine and walking can help in combating this pain.

Why the Lower Back or Lumbar Spine is the Most Common Area for Pain After Walking

It's essential to remember that lower back pain isn't inevitable, some people don't have it in their life. That said, 90% of people will. Back pain is common and that is why I also exclusively treat it. The cause of lower back is different for everyone.

An array of factors, from weak back muscles to the way you walk, can contribute to lower back pain when walking. What we have learned is that the lumbar spine or lower back, is the most common area of pain while walking because of the way we are built. We have a natural lordosis or curvature to the lower back and when we extended it, or walk we put stress through it.

That stress is normal, very normal, but over time with the addition of arthritis, degenerative disc disease, and even stenosis we will have an increased amount of sensitivity in the lower back, thus, back pain. Most of the time this pain can increase and decrease without reason. The combination of changes over time and the stress from walking make the lower back more vulnerable to pain.

Luckily, Revision Health Services specialized spine services can help figure out the root cause of this discomfort and pave the way towards pain relief.

Is Arthritis or Stenosis the Cause of Lower Back Pain When Walking? 

Arthritis and stenosis are very common cause of lower back pain when walking. But it can be difficult to tell which one is the problem. Most of the time, people have them and don't even realize it because it starts in our 20's! But, sometimes we start to have pain because of arthritis or stenosis.

Treating each of these is different so it is important to start with appropriate spine education so we can make managing lower back pain possible.

Back pain caused from arthritis is usually achy and stiff. So when you walk you will feel a stiffness build up that cause cause you to sit down. It often feels better with arthritis focused stretching and responds very well to physical therapy and other exercise based treatments.

Stenosis often represents with more pain when walking and is often with leg pain. Some think stenosis is sciatica but it's not.

Stenosis is caused from a lack of space in your back and usually feels amazing when you sit and awful when you walk. This issue is common and we often look for the shipping cart sign, which is that you require a shopping cart to complete grocery shopping. Stenosis typically makes standing up straight hard and painful but sitting feels just fine.

These issues are not impossible to overcome. Thanks to advancements in spine care, lower back pain relief is more attainable than you might think. 

At Revision Health Services, we understand how frustrating persistent back pain can be. Together, with our comprehensive lumbar spine examination and education and we can alleviate your discomfort and help you reclaim a pain-free lifestyle.

It's our goal to make you realize that experiencing pain doesn't have to be the norm, and a life filled with ease of movement is within your reach.

Identifying Common Causes: Muscle Fatigue, Sciatica, Poor Posture, and More

Back pain can transform a simple walk into a challenging endeavor. You're certainly not alone if you've noticed your lower back flaring up when walking. But what's the real cause? Is it due to overexertion, poor posture, or something else? Here at Revision Health Services, we believe in providing a comprehensive understanding of the root causes of your back discomfort to facilitate effective pain management.

Do you perpetually suffer from back pain when walking? It might be due to muscle fatigue or injury. When the muscles surrounding your lower spine can't effectively support the load over time, muscular fatigue can set in. This can be especially challenging if you lack hip motion in any capacity, as it forces your lower back to compensate, thereby leading to back pain. 

Also, be aware of referral patterns.

Pain into your buttocks when you walk is often referred from your back when true muscular back pain usually sticks to just the back and is better in a few weeks.

Sciatica is another culprit. This condition originates with a nerve in your lower spine, often causing sharp pain not just in the lumbar region can also radiate down one or both legs. With sciatica, you can experience an increase in back pain when walking due to the amplified pressure on the affected nerve. 

Some think poor posture is the cause of lower back pain when waling. In my experience there are two different types of people here. One, poor posture from age and conditions such as osteoporosis. Often times you won't be able to change posture permanently and you would be better off focusing in strengthening the muscles around the spine.

The other people I treat are those who think posture is causing their issue but posture hasn't been found to be a true cause of pain in the research. You're better off doing some strengthening exercise focusing on your back muscles.

Now, you might find it overwhelming to navigate through the labyrinth of lower back pain causes. Understandably so! But there's good news: back pain when walking might seem daunting, but effective treatments are within your reach. Effective exercises, proper education, and physical therapy can mitigate this.

Easy Spine Exercises for Effective Back Pain Treatment After Walking

Back pain after walking can truly interrupt your daily routine. But, don't worry, back pain doesn't have to be a permanent fixture in your life. At Revision Health Services, we're all about helping you find the relief you need. It took a long time to figure out what works and now after we have reviewed common causes let's review what I have found to help improve back pain after walking.

1. Seated Lumbar Flexion

It's as easy as it sounds! Start seated at the edge of the chair and make sure you knees and feet are spread. Sit upright and gently lean forward. Don't worry about touching the ground but bend forward until you feel a stretch in your lower back. Hang there for 5 seconds then return upright. Repeat this until you feel loosened up.

2. Prayer Stretch

Prayer Stretch for back pain
Prayer Stretch

Begin on your hands and knees and then sit your butt down towards your heals. Just go down until you feel a hip or lower back stretch. This is great after walking and often loosens up a stiff lower back. Make sure your hands are well above your head.

Tip: Try spreading your knees apart more. Find that perfect range for your body.

3. Prone Extension

Lumbar extension on the floor
Prone Lumbar Extension

Lay on your belly and gently press up until you feel pressure in your lower back. Prone extension should feel good and it common to feel some pressure in your back. That said, the key is to press up only until you feel something. Don't press too far! Enjoy the stretch and listen to your body.

Whether you're experiencing lower back pain after walking, or you're dealing with chronic back discomfort, our spine services can help. We're not just about providing temporary pain relief either. We've updated our treatment plans to focus on preventative strategies that empower you to maintain a healthy spine.

Learning about your body is an essential aspect of managing pain. That's why we offer lumbar spine education, guides, and individualized care designed to help you understand how your back and spine work. We're committed to showing you the form and techniques needed to take the right steps to alleviate your current discomfort. It's all about creating a sustainable plan that targets lower back pain at its root cause.

Are you wondering what could be triggering your back pain when walking? There are several potential causes - and we have the expertise to figure it out. We realize that every body is unique and that is why every treatment plan is unique.

At Revision Health Services, we aim to help you reclaim the joys of a pain-free life. We're dedicated to improving your well-being and promoting a healthier spine. So, if you're ready to work towards lowering your back pain, reach out to us today. We're here to guide you through the process of back pain treatment and prevention.

In conclusion, the journey to improving lower back pain after walking may seem challenging, but at Revision Health Services, we want to assure you that relief is not only possible but well within reach. By understanding the causes, such as issues with the lumbar spine, arthritis, stenosis, muscle fatigue, sciatica, and posture, you're already taking a crucial step towards a pain-free life. Our specialized spine services offer a comprehensive approach, combining lumbar spine education, effective exercises, and individualized care to address the root causes of your discomfort.

Dr. Michael Derry is a Doctor of Physical Therapy and board certified in orthopedics. He is very passionate about treating lower back pain and helping people build their resiliency. He has spent time assisting at universities as well as managing large clinics before starting his own practice in Jacksonville, FL.

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