Causes of Lower Back Pain When Standing or Walking
Lower back pain is a frustratingly common experience, affecting up to 80% of adults at some point in their lives. While pain can strike at any time, it often worsens during activities that demand more from your spine, such as standing or walking. Consequently, the common causes of lower back discomfort when standing or walking are covered in this article. Furthermore, we shed light on the available treatments and provide insightful preventive advice.
Common Causes of Lower Back Pain When Standing or Walking
Understanding the underlying reason for your lower back pain due to being on your feet is crucial for finding effective treatment. So, let’s find out the general lower back pain causes:
Muscle Strain or Sprain
It is a frequent cause of lower back pain, often triggered by improper lifting techniques, sudden movements, or maintaining awkward postures for extended periods. Repetitive activities like standing for long hours at work can also strain the muscles, leading to pain and stiffness.
Postural Stress
Poor posture, characterized by a slouched back, hunched shoulders, or an arched lower back (hyperlordosis), puts undue stress on your spine’s ligaments and muscles. It can eventually cause lower back pain when walking or standing, along with weariness and discomfort.
Degenerative Disc Disease
The discs in our spines that support our vertebrae may degrade with age. This narrowing of the disc space can irritate surrounding nerves, causing pain that worsens with activities like standing or walking.
Spinal Stenosis
The condition is caused by a narrowing of the spinal canal, which puts pressure on the spinal cord and nerves. Individuals who sit or walk for longer durations can experience worsening symptoms like weakness, sciatica, lower back pain, or numbness.
Arthritis
Osteoarthritis, also known as wear-and-tear arthritis, can cause pain and stiffness in the lower back, particularly while standing or walking, by affecting the facet joints in your spine.
Sciatica
The sciatic nerve is the longest nerve in the body, and this condition is caused by irritation or compression of that nerve. It proceeds downward along the leg from the lower back through the buttocks. Walking or standing for extended periods can exacerbate sciatic pain, which often manifests as a shooting or burning sensation down the leg.
Treatment for Lower Back Pain When Walking
Now, let’s take a look at how to treat lower back pain while walking. The following advice is to help you find relief.
Rest: If you stand or walk for longer periods, make sure you take breaks in between. Elevate your legs when resting to reduce pressure on your lower back.
Over-the-counter Prescriptions: Over-the-counter medications such as acetaminophen or ibuprofen can help reduce discomfort.
Ice and Heat Therapy: To reduce inflammation, apply cold packs to the affected area several times a day for up to 20 minutes at a time. Use a heating pad or warm compress as part of heat treatment once the acute irritation has subsided to enhance blood flow and accelerate recovery.
Gentle Stretching: Stretching exercises for your hamstrings, glutes, and lower back muscles can improve flexibility and reduce pain. But make sure you see a doctor before starting a new fitness routine.
Maintain Proper Posture: Practice good posture while standing and walking. This includes standing tall with your shoulders relaxed and maintaining a forward gaze.
Supportive Footwear: The shoes you wear should be comfortable. Invest in pairs that offer proper cushioning to your feet and enhanced arch support.
When to See a Doctor
While some cases of lower back pain when standing or walking resolve with self-care measures, it’s important to seek medical assistance in case of the following:
- Severe or persistent pain that is not resolving despite every measure
- Pain that radiates down your leg (sciatica)
- Feeling of weakness or numbness in legs
- Difficulty maintaining balance while walking
- Fever or chills
- Loss of bladder or bowel control
Early diagnosis and treatment of underlying conditions can help prevent the progression of pain and improve your overall well-being.
Preventing Lower Back Pain When Standing or Walking
Adopting a hands-on approach and taking proactive steps can help you minimize the risk of developing lower back pain when standing or walking. The following are some preventive measures you can adopt:
Maintain a Healthy Weight
Excess weight puts tremendous strain on your core muscles and spinal ligaments. These structures work tirelessly to support your upper body, and carrying extra weight increases the workload, making them more susceptible to fatigue and injury. Losing weight, even a moderate amount, can significantly reduce stress on your lower back and decrease your risk of pain.
Strengthen Your Core
Your abs, obliques, and lower back muscles make up your core muscles, which function as a natural girdle to support and stabilize your spine. Robust core muscles facilitate optimal posture maintenance, uniform weight distribution, and stress absorption during exercise. Regularly performing core-strengthening exercises like planks, bridges, and side planks can significantly improve your core strength and reduce the risk of lower back pain.
Practice Good Lifting Techniques
Lifting heavy objects with improper form is a recipe for a back injury. Therefore, follow the below tips for safe lifting:
Squat, Don’t Bend: Always bend at your knees and hips, keeping your back straight, as if you’re about to sit down. This works the muscles in your legs, which are stronger and more adapted to lifting large items. This results in knee pain when bending or squatting
Hold the Object Close: Throughout the lift, keep the object close to your body. Your lower back is more likely to be strained by objects that are farther away from your body.
Lift with Your Legs: Lift the things with your leg muscles, not your back. To keep your posture steady and erect, contract your core.
Don’t Twist: Avoid twisting your spine while lifting. If you need to change directions, fully rotate your body while maintaining a strong foothold.
Ergonomics and Your Workspace
If your job requires prolonged standing, optimizing your workspace ergonomics can significantly reduce lower back pain. Here are some tips:
Adjustable Workstation: Purchase a standing desk so that you may switch between sitting and standing during the day.
Supportive Chair: If a standing desk isn’t an option, ensure your chair offers good lower back support and allows for proper posture.
Proper Monitor Height: Position your monitor at eye level to avoid neck strain, which can indirectly contribute to lower back pain.
Footrest: Using a footrest can help improve circulation and alleviate pressure on your lower back while standing for extended periods.
Staying Active
Regular exercise is crucial for maintaining overall health and preventing lower back pain. Here are some tips:
Low-Impact Activities: Engage in low-impact exercises like swimming, walking on a soft surface, or yoga to improve flexibility and strengthen core muscles without putting undue stress on your back.
Stretching: Regularly stretch your hamstrings, glutes, and lower back muscles to maintain flexibility and range of motion.
also read: Hip flexor pain causes
Bottom Line
In essence, lower back pain when standing or walking can significantly impact your daily life. However, by understanding the potential causes, implementing treatment strategies, and adopting preventive measures, you can effectively manage your pain and stay active. However, if you are experiencing severe pain, don’t hesitate to seek professional help from pain management doctors in Hazlet, NJ. Back pain specialists like Dr. Faheem Abbasi can provide specialized treatment. Remember, the sooner you visit a specialist, the quicker you can find relief and learn to manage it as well.
Frequently Asked Questions
Why does my lower back hurt when I get up?
This could be due to stiffness in your back muscles from prolonged sitting or sleeping in an awkward position. Gentle stretching and light movement can help ease the discomfort.
Is it okay to walk with lower back pain?
Walking can actually be beneficial for lower back pain as long as the pain is mild. Walking improves circulation, promotes flexibility, and strengthens core muscles, all of which can contribute to pain relief. However, if walking worsens your pain, it’s best to rest and consult a doctor.
Can standing cause back pain?
Prolonged standing can definitely contribute to lower back pain. The constant pressure on your spine can fatigue muscles and strain ligaments. Taking breaks to sit or move around, practicing good posture, and using a supportive mat can help alleviate pain.
Is bed rest helpful for lower back pain?
While short-term bed rest (1-2 days) can provide initial relief for acute lower back pain, prolonged inactivity can actually worsen pain and stiffness. Rest is important for allowing your body to heal, but prolonged bed rest can lead to weakened core muscles, which can contribute to long-term back problems.
If you experience lower back pain, it’s best to consult a healthcare professional for comprehensive care. They can advise you on how much rest is suitable and suggest workouts that will ease your pain.