Introduction
Walking, a seemingly simple activity, can become a source of discomfort when back pain arises. It is a common complaint that I hear from patients in clinic. In this blog, we’ll explore the various factors contributing to back pain during walking and delve into UK-based research to uncover effective strategies for relief. We’ll also discuss what you can do to optimise your back function and make walking a more comfortable and enjoyable activity.
Common Causes
Gait Abnormalities
The way you walk, or your gait, can impact your back. An abnormal gait may lead to uneven stress on the spine. Understanding and correcting your gait through gait analysis, as recommended by studies at the University College London, can be instrumental in alleviating back pain. Improving your biomechanics and strengthening your back and hips will help to improve your walking pattern, offloading your back.
Footwear Choices
Just as in running, the shoes you wear when walking matter. Inadequate arch support or improper footwear can contribute to back pain. Research from the University of Manchester emphasises the role of supportive shoes in preventing and managing back pain during walking. Read more in my blog on footwear and back pain.
Biomechanics and Alignment
Poor strength and stability, particularly around your back and hips, can significantly impact your walking comfort. Weak core muscles, imbalances in hip strength, or poor alignment can lead to compensatory movements, placing extra stress on your spine. Addressing these issues can help reduce pain and improve overall walking efficiency. Both of these areas are addressed in my Pain Free Back Program, which is designed to optimise back function and reduce discomfort. My Free Posture Program is also a great place to start.
Daily Activities Impact
Everyday activities, such as prolonged sitting or improper lifting, can manifest as back pain during walking. A study conducted at the University of Edinburgh outlines the connection between sedentary habits and walking-related back discomfort. Maintaining good posture, incorporating movement throughout your day, and ensuring proper ergonomics can play a crucial role in preventing back pain.
Walking Strategies for Back Pain Relief
Optimising Walking Distance
If walking aggravates your back pain, it’s important to listen to your body. Rather than stopping entirely, aim to walk within a comfortable distance that doesn’t trigger pain. Gradually increase your walking time as your back function improves.
Walking Posture
- Keep your head up and shoulders relaxed.
- Engage your core muscles lightly to support your spine.
- Maintain a natural stride and avoid overstriding.
- Avoid leaning forward or backward excessively.
Using a Walking Aid
If needed, consider using a walking aid such as a stick or walking poles to reduce strain on your back and improve stability. These can help distribute weight more evenly and reduce the impact on the spine. For back pain, most people find that 2 sticks or poles are better for their back than 1. Read more in my blog on the benefit of Nordic walking and walking poles for back pain.
Choosing the Right Terrain
Uneven or hard surfaces can make back pain worse. Where possible, choose softer, even paths like grass or well-maintained trails to reduce impact on your spine.
Effective Exercises
Incorporate these exercises into your routine to ease back pain while walking:
- Pelvic Tilts: Strengthen the core and improve pelvic stability.
- Lumbar Rotations: Enhance flexibility in the lower back.
- Hip and Glute Strengthening: Improve support for the lower back.
- Walking Posture Corrections: Focus on maintaining a natural and relaxed posture during walks.
Preventive Measures
- Regular Breaks and Stretching: Avoid prolonged periods of sitting; take breaks and incorporate stretches into your daily routine.
- Proper Lifting Techniques: Use proper body mechanics when lifting objects to minimise strain on the back.
- Footwear Assessment: Choose shoes with adequate support for your arches and walking style.
Conclusion
Walking should be a source of pleasure, not pain. It is one of my favourite pastimes. By understanding and addressing common causes like gait abnormalities, footwear choices, biomechanics, and alignment, supported by UK-based research, you can stride confidently towards a pain-free walk.
My Pain Free Back Program is designed to help optimise back function and build the strength and stability needed for comfortable movement. If you’re looking for a place to start, my Free Posture Program is a great first step.
Your back deserves the care and attention that will make each step a comfortable and enjoyable journey. Lace up those walking shoes and embrace the joy of moving pain-free.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Treating Back Pain Since 2001
