Lower Back Pain from Walking: Causes and Relief Strategies

Do you love going for long walks, but find yourself struggling with lower back pain afterwards? You’re not alone. Lower back pain from walking is a common issue that many people face, and it can be caused by a variety of factors.

In this blog, we will delve into the causes of lower back pain from walking, including muscular strains, sciatica, and degenerative disc disease, among others. We will also discuss the role of poor posture and body weight in contributing to this pain. But don’t worry, we won’t leave you hanging!

We will provide you with effective strategies to relieve and treat lower back pain, including home remedies, physiotherapy, and alternative treatments like acupuncture and yoga. Plus, we’ll share tips on preventing future episodes of pain and adapting your workspace for optimal comfort. Get ready to say goodbye to lower back pain so you can enjoy your walks to the fullest!

Understanding Lower Back Pain from Walking

Lower back pain from walking

Walking is a popular physical activity, but it can sometimes lead to lower back pain. There are several common causes of lower back pain from walking, including poor posture, muscle imbalances, and underlying medical conditions. It is important to pay attention to proper footwear and walking technique to prevent and alleviate lower back pain.

Identifying the Causes of Lower Back Pain from Walking

There are many causes of low back pain from walking, such as osteoporosis, pulled muscle, lordosis, muscle fatigue, osteoarthritis, swelling, arthritis, sedentary lifestyle, obesity, spinal cord injuries, and other health conditions.

Identifying the causes of lower back pain from walking is crucial in finding effective relief strategies.

Muscular Strains and Sprains

Muscular strains and sprains are common causes of lower back pain from walking. These injuries can occur due to overexertion or improper walking form. When you walk with poor posture, it puts strain on the muscles of your lower back, leading to discomfort and pain.


Sciatica is a condition that can cause lower back pain that radiates down the buttocks and legs. It occurs when the sciatic nerve, which is the longest nerve in the body, becomes compressed or irritated. Common causes of sciatica include herniated discs and spinal stenosis, which can lead to the inflammation of the surrounding tissues and put pressure on the sciatic nerve.

Lumbar Spinal Stenosis

Lumbar spinal stenosis is a common condition that can cause lower back pain while walking. It occurs when the spinal canal narrows, which puts pressure on the nerves in the lower back. This can lead to symptoms such as pain, numbness, and weakness in the lower back, abdomen, pelvis, upper body, and legs.

Degenerative Disc Disease

Degenerative disc disease, a condition caused by the breakdown of spinal discs over time, is a common culprit for lower back pain from walking. Factors such as age and wear and tear on the spine contribute to this degeneration. If you suffer from degenerative disc disease, you may experience symptoms like pain, stiffness, and limited mobility in the lower back.


Hyperlordosis, characterized by an excessive inward curvature of the lower back, can be a significant contributor to walking-related back pain. This condition is often caused by poor posture and weak core muscles, which place excessive stress on the vertebrae and surrounding structures.

How Does Poor Posture Contribute to Lower Back Pain?

Poor posture can strain the muscles and ligaments of the lower back, disrupting the spine’s natural alignment. This can lead to muscle imbalances, increased disc pressure, and reduced stability, ultimately contributing to chronic lower back pain.

Impact of Body Weight on Lower Back Pain

Being overweight places additional strain on the lower back, potentially leading to conditions such as herniated discs and spinal stenosis. Losing weight through exercise and a healthy diet can help reduce lower back pain. Strengthening core muscles can provide support to the lower back and alleviate discomfort caused by walking. Physiotherapy and chiropractic care are also effective in relieving lower back pain associated with walking.

Treating Lower Back Pain from Walking

Physiotherapy in London

To effectively treat lower back pain from walking, it is important to understand the common causes behind it. Factors such as poor posture, muscle imbalances, and underlying medical conditions can contribute to this discomfort. Seeking medical advice is crucial to diagnose the root cause of your lower back pain and develop a personalized treatment plan.

Home Treatments for Pain Relief

When experiencing lower back pain from walking, there are several home treatments that can provide relief. First and foremost, it is crucial to rest and avoid any activities that worsen the pain. Applying ice or heat to the affected area using a hot or ice pack can help reduce inflammation and alleviate discomfort.

Gentle stretching exercises can improve flexibility and relieve muscle tension in the lower back. Over-the-counter pain medications like ibuprofen can provide temporary relief from the pain.

Additionally, maintaining good posture while sitting, standing, and walking is essential to prevent further strain on the back. By following these home treatments, individuals can find relief from lower back pain and improve their overall quality of life.

The Role of Physiotherapy

Treatment for lower back pain

Physiotherapy plays a crucial role in alleviating lower back pain caused by walking. By focusing on improving flexibility and strengthening the muscles that support the spine, physiotherapists can design personalized exercise programs that target the specific causes of this type of pain.

Through techniques such as stretching, manual therapy, and core stabilization exercises, physiotherapy not only provides relief but also prevents future pain. Furthermore, working with a physiotherapist can help identify and correct any biomechanical issues or imbalances that may be contributing to lower back pain.

Additionally, physiotherapy educates individuals on proper posture, body mechanics, and techniques to reduce strain on the lower back while walking. By incorporating physiotherapy into their treatment plan, individuals can experience significant improvements in their lower back pain, allowing them to maintain an active lifestyle.

One Body LDN offers physiotherapy in London. At One Body LDN, we understand the impact that lower back pain can have on your daily life, especially when it is caused by walking. That’s why our team of experienced physiotherapists is here to help you find relief and get back to doing the things you love.

Our approach to treating lower back pain focuses on addressing the root cause of the problem. Through a comprehensive assessment, we will identify any muscle imbalances or biomechanical issues that may be contributing to your pain. From there, we will create a personalised treatment plan that includes a combination of stretching exercises, manual therapy techniques, and core strengthening exercises.

Alternative Treatments: Acupuncture, Massage, and Yoga

Acupuncture, massage therapy, and yoga are alternative treatments that can provide relief for lower back pain. Acupuncture involves stimulating pressure points to alleviate discomfort in the lower back. Massage therapy helps relieve muscle tension and improve circulation, which can also help reduce pain. Yoga, on the other hand, incorporates stretching and strengthening exercises that specifically target and support the lower back.

These alternative treatments can be effective complements to traditional medical approaches for managing lower back pain from walking. However, it is important to consult with a healthcare professional to determine which treatment may be right for you based on your specific condition and needs.

By considering alternative treatments like acupuncture, massage, and yoga, individuals can explore additional options for alleviating lower back pain and improving their overall well-being. These treatments can provide a holistic approach to managing pain and promote better physical and mental health.

Medical Interventions for Chronic Pain

Medical interventions for chronic lower back pain from walking aim to provide relief and improve the quality of life for individuals experiencing persistent discomfort. These interventions may include prescribed pain medications to manage the pain and reduce inflammation in the lower back.

Physiotherapy sessions can also be beneficial, as they help strengthen the muscles, improve flexibility, and correct posture to alleviate lower back pain. In more severe cases, spinal injections or nerve blocks may be recommended to target specific areas of pain and provide longer-lasting relief.

Surgical options such as spinal fusion or disc replacement may be considered for those with persistent and debilitating pain that cannot be effectively managed through non-invasive treatments.

When Should You Consult a Doctor for Lower Back Pain?

If your lower back pain persists for more than a few weeks, it’s time to consult a doctor. Seek medical attention if you experience numbness or weakness in your legs along with the pain. It’s also advisable to see a healthcare professional if your daily activities and quality of life are affected by the pain.

Strategies to Prevent Lower Back Pain from Walking

To prevent lower back pain from walking, it is important to implement certain strategies. First, ensure that you wear proper footwear and use any necessary walking aids to provide support to your lower back. Also make sure that you sleep in a comfortable sleeping position.

Additionally, engage in warm-up and stretching exercises before your walk to warm up and loosen your muscles. Strengthening your core muscles through specific exercises can provide stability and support to your lower back while walking. It is also crucial to maintain good posture during your walks, ensuring proper alignment of the spine and avoiding slouching or hunching forward.

Gradually increase the intensity and duration of your walks, starting with shorter distances and building up over time. Most importantly, listen to your body and take breaks or modify your routine if you experience any pain or discomfort. If necessary, seek medical attention to address any underlying issues.

The Importance of Regular Exercise

Regular exercise plays a crucial role in reducing the risk of lower back pain from walking. By strengthening the muscles that support the spine, exercise helps to improve stability and reduce strain on the lower back. Activities like walking, swimming, and cycling can enhance flexibility and joint mobility, further minimizing the impact on the back during walking.

Additionally, regular exercise promotes better posture and body mechanics, which are essential for preventing lower back pain. Incorporating core strengthening exercises into your routine provides added stability and support for the lower back, reducing the chances of discomfort and injury.

Remember to gradually increase the intensity and duration of your exercise to avoid overexertion and potential harm. Regular exercise is a proactive measure to maintain a healthy spine and minimize the risk of lower back pain during walking.

Dietary Changes for Bone Health

Incorporating foods rich in calcium and vitamin D can strengthen bones and reduce the risk of back pain. A diet that includes plenty of fruits, vegetables, and whole grains provides essential nutrients for bone health. Avoiding excessive caffeine and alcohol consumption helps maintain healthy bones and prevent back pain.

Adequate hydration is important for optimal bone health and preventing lower back pain. Including sources of omega-3 fatty acids, like fish or flaxseed, in your diet reduces inflammation and supports bone health. Taking these dietary measures can improve the health of your bones and minimize the risk of lower back pain.

How to Adapt Your Workspace to Alleviate Lower Back Pain?

To alleviate lower back pain while working, make some adjustments to your workspace. Ensure your chair provides proper lumbar support and consider using a standing desk for periods of time. Position your computer monitor at eye level to maintain good posture, and remember to take regular breaks for stretching and movement.

Incorporating standing or walking breaks throughout the day can help relieve pressure on your lower back. Consider using a standing desk or a balance ball chair to engage your core muscles and improve your posture. By making these small but significant changes, you can create a workspace that promotes proper alignment, reduces the risk of lower back pain, and enhances your overall well-being.

Can Adequate Sleep and Stress Management Reduce Lower Back Pain?

Adequate sleep and effective stress management have been shown to reduce lower back pain. Lack of sleep and high levels of stress can also contribute to muscle tension and inflammation, exacerbating back pain. Prioritizing good sleep hygiene and implementing stress-reduction techniques can help alleviate lower back pain. Seeking medical advice is important if the pain persists or worsens.

Is it Possible to Lead a Normal Life with Chronic Lower Back Pain?

Leading a normal life with chronic lower back pain is possible with the right strategies. By managing symptoms through exercise, maintaining proper posture, and seeking professional guidance, individuals can improve their quality of life. Making necessary adjustments and finding effective treatments are key to living well with chronic lower back pain.

Frequently Asked Questions

What are some common causes of lower back pain from walking?

Poor walking posture strains the lower back, leading to pain. Weak core muscles contribute to instability and increased stress. Walking on uneven surfaces or improper footwear can also cause back pain. Pre-existing conditions like herniated discs or spinal stenosis can be aggravated by walking, resulting in lower back pain.

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

Yes, there are various stretches and exercises that can help relieve lower back pain caused by walking. Consider incorporating knee-to-chest stretches, hamstring stretches, and cat-camel stretches into your routine. Strengthening exercises like bird dogs, bridges, and planks can also improve core stability and reduce pain. Consult with a physiotherapist for personalized recommendations.

Where can I find physiotherapy near me?

To find physiotherapy near you, start by searching online directories or using search engines. You can also check with your insurance provider for a list of in-network physiotherapy providers in your area. Additionally, ask for recommendations from friends, family, or healthcare professionals who have received physiotherapy treatment. Contact local hospitals, sports medicine clinics, or rehabilitation centers for information on nearby physiotherapy services.

Where can I find sports massage near me?

To find sports massage near you, start by searching online directories or using location-based keywords on search engines. Check out local fitness centers, spas, and physiotherapy clinics as they often offer sports massage services. Ask for recommendations from friends, family, or healthcare professionals who may know reputable therapists in your area. For sports massage in London, One Body LDN is highly recommended, known for their expertise in sports massage and their team of skilled therapists. They offer a range of sports massage techniques to address specific needs and promote recovery.


To effectively manage lower back pain from walking, it is important to understand the causes and implement the appropriate relief strategies. Whether it’s muscular strains, sciatica, or degenerative disc disease, identifying the root cause is crucial for effective treatment.

Home treatments, physiotherapy, and alternative treatments like acupuncture and massage can provide relief. However, if the pain becomes chronic or severe, it is advisable to consult a doctor. Preventive measures such as improving walking form, regular exercise, healthy everyday activities, quitting smoking, and making dietary changes for bone health can help alleviate future pain.

Additionally, adapting your workspace, managing sleep, and stress can further reduce lower back pain. Remember, with the right approach, it is possible to lead a normal life even with chronic lower back pain.

If you are searching “private physio 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:

Axa PPP | Axa PPP International | Bupa Physiotherapy | Bupa International | Vitality (formerly Pru Health) | Vitality Health International | Nuffield Health | Aviva | Cigna | Cigna International | WPA | Aetna | Aetna International | Allianz | Allianz Worldwide Care | Allianz International | Axa Private Health Insurance | Healix | Healix Global | Health Shield | Simplyhealth | Paycare | BHSF | The PHC | Saga | The Exeter | Freedom Healthcare | Axa Corporate Health Insurance

Our approved physiotherapists are ready to take care of you!

Contact us today to learn more!


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