why does my lower back hurt when i walk
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. Why is Walking Making My Lower Back Hurt? Warning: This chapter gets a bit nerdy and technical. This is most common in people with stenosis or degenerative disc disease. P Remember stenosis means narrowing and specifically it means narrowing of the hole where the nerve comes out. But remember that the hole itself is not a fixed hole, it is two half circles that move when you move. P Walking is not so simple. P Biomechanically when we walk we have motion from the top down and bottom up that occurs and drives motion through the cross roads of the body called the lower back. Remember when we talked about how the nerve in the lower back comes out of a hole and travels down each leg creating the sciatic nerve. Remember when we talked about the three ways to compress or close the hole in the lower back. P In case you forgot, The three ways to close the hole are backwards bending, opposite side rotation, same side side-bending.
So lets talk about walking Motion occurs during walking because of The top down motion from your arms swinging and bottom up from your legs moving. P All of which drives motion into the lower back. Image a right step forward- Your arms naturally will rotate right creating trunk rotation to the right which opens up the right side hole (thats good). P When the right foot hits the ground the hips tile or side bend to the left. P Since our eyes like to stay level our upper body leans to the right or right side bends, which closes the right hole in the lower back (thats bad). P Finally, as you take a right step forward your pelvis tilts forward and since the spine is attached to your pelvis is makes your lower back arch into what is called lordosis or backward bending. P Well arching backwards is another way to compress the hole on both sides (thats bad). So you have to motions that are causing compression on the right or hole closing which are (right side bending and bending backwards) And you have one motion that is opening the hole up (rotation to the right) because of the arm swing. P This is a beautiful design, If the body is able to move properly to allow these motions to occur. Now lets switch to the left side of the lower back during that right step forward during walking. P As you take a step forward with your right foot and your arms rotate to the right it creates right rotation in the low back.
P This compresses the left side of the spine and makes the hole smaller. P The pelvis also tilts to the left and since your upper body stays level by bending to the right slightly, the left side hole opens up, and finally as you take a step forward your pelvis tilts forward again causing backward bending in your lower back and closing the hole. So again two ways that the hole is getting closed down but one way it is getting opened up. P The opening up in this case is due to the side bending that occurs. P If the hips allow the pelvis to tilt we will have a nice wide open hole. P If they dont the hole will be small and the nerve will be compressed. The point here is that the body has a specific design and during walking our lower back counts on these other parts to move optimally. P If we have to much of one motion or not enough of another motion in the surrounding areas that include the hips and upper back and feet we are not able to use this amazing design during walking. P As spine segments move to their limits of design they start to get wore out and damaged. P This is why walking is so commonly a problem. P If you want to learn more about how the lower back moves and some strategies on how to create a spine that is able to open up the holes optimally you should
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