Lower Back Pain on Walking: Causes and Solutions

Are you tired of experiencing lower back pain every time you go for a walk? It’s frustrating, isn’t it? But don’t worry, you’re not alone. Lower back pain while walking is a common issue that many people face.

In this comprehensive blog, we will delve into the causes and solutions to help you understand why this happens and how you can find relief. So if you’re ready to bid farewell to your walking-induced lower back pain and regain your mobility without discomfort, keep reading!

Understanding Lower Back Pain

Lower back pain on walking

Lower back pain while walking can be caused by various factors, including muscle strain, poor posture, and spinal conditions. It is essential to understand these causes to effectively address the issue.

Common Symptoms of Lower Back Pain

Low back pain can manifest as a dull ache or sharp, stabbing pain. It may also radiate down the legs, leading to numbness or tingling sensations. Another common symptom is limited range of motion, swelling, pulled muscle, pain in the abdomen or pelvis, muscle fatigue, and stiffness in the lower back or the rest of your body. Muscle spasms and difficulty standing upright can accompany lower back pain as well.

One key symptom is that the pain worsens with walking or physical activity. These symptoms can indicate various underlying causes such as muscle strain, poor posture, or spinal conditions. Understanding these symptoms can help in identifying and treating the root cause of the lower back pain.

Why Does Walking Cause Lower Back Pain?

Walking can lead to lower back pain due to factors like poor posture, muscle strain, being overweight, sedentary lifestyle, and underlying health conditions such as herniated discs, osteoporosis, osteoarthritis, spinal cord problems, or spinal stenosis. Strengthening the core muscles, using proper walking techniques, and wearing appropriate footwear can help alleviate back pain while walking.

Impact of Posture on Lower Back

Maintaining a good posture with a neutral spine is crucial for alleviating lower back pain while walking. Poor posture during walking can put unnecessary strain on the lower back, leading to discomfort and pain. Slouching or hunching forward compresses the discs in the spine, contributing to discomfort and potentially exacerbating existing conditions such as herniated discs or spinal stenosis.

On the other hand, engaging the core muscles and keeping the shoulders aligned with the hips promotes proper spinal alignment, reducing the strain on the lower back. Additionally, using proper footwear and maintaining a balanced gait can help minimize the impact on the lower back while walking. By practicing good posture and alignment, individuals can mitigate the risk of lower back pain and enjoy a more comfortable walking experience.

Role of Body Weight and Core Strength

Excess body weight can increase the strain on the lower back while walking, leading to back pain. Weak core muscles are unable to properly support the spine, which can also contribute to pain. However, strengthening the core muscles through targeted exercises can help alleviate back pain while walking.

In addition, maintaining a healthy body weight can reduce the pressure on the lower back during walking, potentially decreasing the risk of pain. By focusing on body weight and core strength, individuals can take proactive steps to minimise discomfort and improve their overall walking experience, .

Common Causes of Lower Back Pain when Walking

Lower back pain when walking

Walking is a common activity that can sometimes lead to lower back pain. There are several common causes of lower back pain when walking.

Muscular Sprains and Strains

Muscular sprains and strains are a common cause of discomfort in the lower back when walking. These injuries can occur due to overexertion, improper form, or sudden movements. When the muscles, ligaments, or tendons in the lower back are stretched or torn, it can lead to inflammation and pain.

Lumbar Spinal Stenosis

Lumbar spinal stenosis is a condition characterized by the narrowing of the spinal canal in the lower back, which puts pressure on the nerves. This can lead to symptoms such as pain, numbness, and weakness in the legs, especially when walking.

Degenerative Disc Disease

Degenerative disc disease can contribute to lower back pain while walking due to the deterioration of spinal discs. The breakdown of these discs, often associated with age-related wear and tear, can lead to symptoms such as pain, stiffness, and limited mobility in the lower back.


Hyperlordosis, also known as excessive inward curvature of the lower back, can cause strain and pain while walking. This condition is often attributed to poor posture and weak core muscles. To alleviate hyperlordosis-related pain, it is recommended to perform stretching exercises that target the core and hip muscles. Strengthening these muscles can also help provide support to the lower back.


Sciatica is a common cause of lower back pain when walking. It occurs due to the compression of the sciatic nerve. Symptoms of sciatica often include shooting pain down the leg, numbness, or tingling.

How Can Lower Back Pain be Diagnosed?

To diagnose lower back pain, a physical examination and medical history review are typically conducted. Diagnostic tests like X-rays, MRI, or CT scans may be ordered to identify the underlying cause. Blood tests can help rule out infections or autoimmune disorders. Referral to a specialist may be necessary for further evaluation.

The doctor may also palpate the lower back to detect tenderness or abnormalities. Assessing muscle strength, flexibility, and reflexes is crucial during this examination. By evaluating these aspects, the healthcare professional can gain valuable insights into the underlying causes of lower back pain on walking.

What Are the Treatment Options for Lower Back Pain?

Physiotherapy in London

Treatment options for lower back pain include physiotherapy, chiropractic care, medication, massage therapy, acupuncture, and heat or cold therapy. In severe cases, surgery may be recommended. Consult with a healthcare professional to determine the best treatment options for your condition.

Home Remedies for Lower Back Pain

When dealing with lower back pain, there are several home remedies that can help alleviate discomfort. One of the key remedies is to rest and avoid activities that exacerbate the pain. Applying heat or ice packs to the affected area can provide temporary relief by reducing inflammation and soothing the lower back muscles.

Stretching and gentle exercises can also be beneficial in alleviating lower back pain, as they help improve flexibility and relieve muscle tension. Over-the-counter pain medications can provide temporary relief as well from chronic pain. It’s important to maintain good posture, a comfortable sleeping position and use proper body mechanics to prevent, and manage lower back pain.

By incorporating these home remedies into your daily routine, you can effectively manage and reduce lower back pain.

Physiotherapy and Exercises

Physiotherapy plays a crucial role in addressing lower back pain. By focusing on strengthening the muscles that support the lower back, physiotherapy can effectively reduce pain and discomfort. Through exercises such as stretching and core strengthening, flexibility and stability can be improved, leading to relief from lower back pain.

What makes physiotherapy beneficial is its ability to customize treatment plans based on the specific causes of the pain. This personalized approach ensures that the therapy targets the root of the issue, providing long-term relief for chronic lower back pain.

Moreover, physiotherapy exercises can be easily done at home, offering a convenient and cost-effective treatment option. By incorporating physiotherapy into your routine, you can improve the quality of your life and alleviate lower back pain.

If you are looking for physiotherapy in London, One Body LDN is a reputable clinic that specialises in managing lower back pain. Their team of skilled physiotherapists is experienced in assessing and treating various causes of lower back pain, providing personalized treatment plans to meet your specific needs.

Medication and Surgery

Medication and surgery are two potential options for managing lower back pain. It is essential to consult with a healthcare professional to determine the appropriate dosage and usage of medication. Non-steroidal anti-inflammatory drugs (NSAIDs) are commonly prescribed to alleviate pain and reduce inflammation in the lower back.

Muscle relaxants may also be recommended to relax tight muscles in the area. In some cases, when conservative treatments fail to provide relief, surgery may be considered for severe lower back pain. Surgical procedures such as spinal fusion, laminectomy, and discectomy may be performed to address the underlying cause of the pain.

It is important to thoroughly discuss the benefits and risks of surgery with a healthcare professional before making a decision.

Can Lifestyle Changes Help Manage Lower Back Pain?

Lifestyle changes can play a crucial role in managing lower back pain. Maintaining a healthy weight and engaging in regular exercise can reduce strain on the back. Practicing good posture and using proper body mechanics when lifting or bending can prevent further injury. Incorporating stress management techniques, such as meditation or yoga, can also help alleviate lower back pain.

When Should You Consult a Doctor for Lower Back Pain?

If your lower back pain persists for more than a few weeks or is severe, accompanied by weakness or numbness in the legs, or caused by a fall or injury, it is advisable to seek medical attention. Consulting a doctor is also recommended if your lower back pain interferes with daily activities or quality of life, as they can help diagnose the underlying cause and recommend appropriate treatment options.

How to Prevent Lower Back Pain When Walking?

To prevent lower back pain when walking, it is important to maintain proper posture by keeping your spine straight and shoulders relaxed. Invest in supportive footwear that offers cushioning and arch support. Prior to walking, warm up by stretching your lower back and leg muscles. Gradually increase the intensity and duration of your walks to build strength and endurance.

Why is Regular Check-Up Important for Lower Back Health?

Regular check-ups play a crucial role in maintaining lower back health. They help identify underlying conditions, provide early intervention, and offer guidance on preventative measures and exercises. Consulting a healthcare professional regularly also allows for discussion of concerns or changes in symptoms.

Frequently Asked Questions

What are the common causes of lower back pain while walking?

Common causes of lower back pain while walking can include muscle strain or sprain. Other potential causes may include herniated discs, spinal stenosis, or degenerative disc disease. Poor posture or improper walking technique can also contribute to lower back pain. It is crucial to consult a healthcare professional for an accurate diagnosis and appropriate treatment plan.

Are there any specific exercises or stretches that can help alleviate lower back pain while walking?

There are exercises and stretches that can help alleviate lower back pain while walking. Pelvic tilts, knee-to-chest stretches, and hamstring stretches are all helpful in reducing pain. Strengthening the core muscles through planks can also provide relief. Consult a healthcare professional before starting any exercise routine.

Where can I find physiotherapy near me?

To find physiotherapy near you, start by searching online directories or using search engines. Recommendations from your primary care physician, friends, or family can also be helpful. Local hospitals, medical clinics, and sports medicine centers often offer physiotherapy services. Before choosing a physiotherapist, remember to check reviews and credentials.

Where can I find sports massage near me?

To find sports massage near you, start by searching online directories or review websites. Look for licensed and certified sports massage therapists in your area. Consider asking for recommendations from friends, family, or healthcare professionals. For sports massage in London, One Body LDN is a highly recommended option. They have experienced therapists who specialise in sports massage and offer personalised treatments to address specific needs.


To conclude, lower back pain while walking can be caused by various factors such as poor posture, weak core muscles, and underlying conditions like spinal stenosis or sciatica. It is important to correctly diagnose the root cause of your pain through physical examinations and imaging tests. Treatment options include home remedies, physiotherapy, medication, and in some cases, surgery.

However, prevention is better than cure. Maintaining a healthy lifestyle with regular exercise and proper posture can help prevent lower back pain. Additionally, making dietary changes and scheduling regular check-ups with your doctor can contribute to a healthier back.

If you are experiencing persistent or worsening lower back pain, it is advisable to consult a healthcare professional. Remember, taking care of your lower back health is crucial for overall well-being and quality of life.

If you are searching “private physiotherapist near me” / “Sports massage near me” / “Deep tissue massage near me” / “pain treatment near me”, have private health insurance physiotherapy cover and are looking for the best private healthcare in London – One Body LDN is your answer.

We are approved by ALL major private health insurance physiotherapy companies:

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Contact us today to learn more!


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