why does my back hurt when i walk a lot
One of our readers, Nick, wrote me that he had had slowly increasing
despite exercising regularly. He ran, he stretched, he did abdominal exercises. Nick s doctor told Nick to give up running and take up low impact activity. Giving up running made Nick miserable but he did it. The pain came and went, but overall did not change. One day during a walk, his pain had spread into the back of his hip and was unendurable. He didn t feel able to make it back home, and wound up in the emergency room. His x-rays were inconclusive and he was sent home with anti-inflammatory medicines, instructions to stretch his hamstrings, and rest or try other non-impact activity. This is a common story that readers mail me. It is unfortunate because: The real cause of the pain was missed. You do not need to give up running. This kind of back pain is not inflammatory so does not benefit by anti-inflammatory medicine, which often causes its own problems. Hamstring and other stretches commonly prescribed, more often contribute than help lower back pain. Forward bending abdominal exercises are a large and misunderstood contributor to back pain. Impact is not the problem. With a little common sense you can see if you clomp instead of walking or running lightly.
Use leg muscles to step lightly instead of bashing down with no control. You should be able to run and jump with little impact. Many people walk with higher impact than a good runner lands during running. В Most important was the missed cause - lower back pain during and following running, walking, lifting, and other upright activity is usually from allowing the lower spine to over arch. This hyperlordosis is not caused by an anatomic problem condition. It is a bad posture, which is easily correctable. is one of the most commonly missed causes of lower back pain. This is what I had Nick do. You can try it too. Stand up and look sideways in a mirror. Your belt should be level. The side seam in dress or trousers should be vertical from leg to waist, not tilted forward at the hip Back up slowly and gently into a wall. If your backside touches first, it may be an indicator that you lean forward at the hip. If your upper back touches first it is usually a good indicator that you lean the upper body backward, which increases a second kind of hyperlordosis. Stand with your back against a wall, with heels, hips, upper back and back of your head touching.
Put your hands on your hips, thumbs facing the back. Roll your hip under so that your thumbs come downward in back. Feel the large space between lower back and the wall become a smaller space. Keep your heels, hips, upper back and the back of your head touching the wall and stand tall and straight. Lower back pain that is caused by hyperlordosis should ease right away. Keep the good new neutral spine when you walk away from the wall, and all the time. More step-by-step instructions and photos in theВ В manual. Nick was quickly able to return to running by stopping hyperlordosis. Recognize hyperlordosis. It will save office visits, even emergency room visits, tests, time, money, stress, and worry. Reduce hyperlordosis to neutral spine with a simple repositioning technique to stop and prevent much pain. As a lower back specialist who has worked with thousands of people suffering with lower back pain and having experienced over a year of lower back pain myself and every possible intervention known to man I know for a fact that the number one difficulty when someone has back pain is walking. P Now Im here to share with you why that is. Here are the 5 most common reasons why walking is so hard and painful when your back hurts.
Poor Hip Mobility. With every step we take our hip and pelvis move in three planes of motion. P If we have any lack of motion in our hip it will cause the spine to move more than it is designed to move. P Overtime this increased motion can begin to create inflammation and compression of the nerves that exit the spine. P This leads to sciatica and lower back pain. Limited Foot and Ankle Mobility. Every time our foot hits the ground when we are walking studies demonstrate that the body needs to absorb 2-3 times our body weight in forces. P Those forces end up traveling up into the spine. If the foot is stiff and does not flatten when we walk like it is designed to do it will cause an increase in forces transmitted into the spine. P The increased forces cause increased compression and can irritate the joints and nerves in the spine. Decreased Hip Strength. It is very common to see people walking with a slight lead to one side when the foot lands on the ground. P This is an indicator that the lateral part of the hip is weak (glute medius). P When this happens, the body compensates by leaning to that side. P When the body leans to that side is causes compression of the nerves on the same side of the spine.
Stiff Upper Back. With every step we take we also have an arm swing in the opposite direction. This arm swing causes our upper back to rotate. P If we have limited upper back rotation it will cause increase rotation in the lower back. P This increased rotation can lead to increased compression and irritation to the joints and nerves in the spine. Stenosis or Arthritis in the spine. Research indicates that if you are over 55 years old, have pain in your lower back with walking or standing and it goes away when you sit, there is a 97% chance you have arthritis in your spine. This arthritis predisposes you to have pain with walking in your spine. P If you fix all of the things we have mentioned earlier then you can walk without pain even when you have stenosis or arthritis in the spine. P Dont let it be an excuse. P Just know it is one of the 5 reasons why your back may hurt when you walk. If you would like to learn more about Lower Back Pain and Sciatica and strategies to reduce pain and allow for pain free walking you should consider attending our lower back pain and sciatica workshop. P You can click the image below to learn more.
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