What causes back pain when walking?

For many people walking can be said to be a form of daily exercise, but often the simplest exercise can still make people feel very uncomfortable, such as the problem of lower back pain when walking. For lower back pain, many people’s first reaction is that the person has poor kidneys or kidney problems. So what is the reason for lower back pain when walking? The editor has summarized some reasons and shared them with you below. Also, how should we treat lower back pain?

1. Why does my waist hurt when I walk?

(1) Lack of exercise

If you don't exercise regularly and walk for a long time, your muscles and joints may not be able to adapt to the exercise, resulting in physical discomfort symptoms such as back pain.

(2) Lactic acid accumulation

Walking for too long and exercising too much will cause a large amount of lactic acid to be secreted. If it cannot be broken down and excreted from the body in time, it will accumulate in the body and cause muscle soreness. It may also be the cause of back pain.

(3) Caused by waist disease

People who suffer from lumbar diseases such as lumbar muscle strain and lumbar disc herniation will have symptoms of lower back pain, and walking for a long time may aggravate the pain.

(4) Incorrect walking posture

Incorrect posture when walking, such as twisting the waist, hunching over, and leaning forward, will cause the waist muscles to be in a state of constant tension, making the waist muscles bear a heavier load, leading to lumbar muscle strain and causing pain.

(5) Caused by walking on rough roads

Walking itself will cause impact on the feet, knees, waist and other parts, especially when walking on rugged roads, the impact may be greater. Moreover, when walking downhill a lot, the lumbar muscles have to bear greater pressure and will be over-exerted, thus causing discomfort such as lower back pain.

(6) Wearing inappropriate shoes

Walking for a long time while wearing high heels, slippers or other shoes can easily increase the impact on the leg and waist muscles. Excessive impact can easily lead to leg and waist pain.

2. What to do if your waist hurts when walking

1. Correct your posture. A large part of the reason for lower back pain when walking is incorrect walking posture, which increases the burden on the waist. Do not let your pelvis tilt forward when walking, and keep your waist in a naturally relaxed state.

2. Stretch your muscles. You can stretch your body, twist your waist, and move your waist to help relax your waist muscles, promote local blood circulation, and thus help relieve back pain.

3. Apply hot compress to the waist. Applying a hot towel or hot water bottle to the painful area of ​​the waist can promote blood circulation and relieve the symptoms of low back pain.

4. Massage your waist. Simple massage and kneading can help relax the waist muscles, promote the decomposition and excretion of lactic acid, and relieve symptoms of back pain and discomfort.

5. Seek medical examination. If you often experience lower back pain when walking, or if you feel pain in your lower back whenever you walk, you should seek medical attention immediately.

3. How to avoid back pain when walking

1. Exercise regularly to improve your physical fitness, thereby enhancing your body's ability to withstand stress and avoiding back pain caused by lack of exercise.

2. Strengthen waist strength. If you want to avoid back pain after walking for a long time, you can strengthen your waist muscles and do some exercises such as squats and pull-ups. You can massage your waist frequently to exercise your waist muscles.

3. People who easily suffer from back pain when walking should pay attention to avoid eating too much raw, cold and damp food in their daily diet.

4. Causes of back pain after sitting for a long time

(1) Weak waist muscles

Long-term sitting, lack of exercise, poor physical fitness, weak waist muscles, and easy fatigue and pain due to long-term sitting can be improved by doing more physical exercise and strengthening the waist muscles.

(2) Old waist injury

Sitting for a long time puts the body under a heavy load. If you have had lumbar muscle strain, injury, sprain, etc., sitting for a long time will cause excessive fatigue in the waist and you will feel waist pain.

(3) Lumbar muscle spasm

Lower back pain after sitting for a long time is probably caused by lumbar muscle spasm. Keeping the lower back in the same position for a long time will cause the lower back muscles to spasm and tense, resulting in muscle strain. If this continues for a long time, it can cause pain.

(4) Lumbar disc herniation

Lumbar disc herniation is a common office disease. When sitting for long periods of time, the waist has to bear the weight of the upper body for a long time. In addition, the waist remains in the same posture for a long time, which causes the fibrous ring of the intervertebral disc to rupture. The nucleus pulposus tissue protrudes (or falls out) from the rupture to the back or inside the spinal canal, causing adjacent spinal nerve roots to be irritated or compressed, thus causing low back pain.

(5) What to do if your waist hurts after sitting for a long time

1. Back pain after sitting for a long time is mainly caused by lack of waist movement, poor blood circulation and muscle fatigue. Therefore, regular hot compresses and massages on the waist can effectively promote blood circulation in the waist and relieve muscle soreness. Moving the waist more can make the symptoms disappear.

2. Do more outdoor sports on weekdays to exercise muscles all over the body and strengthen waist strength, which is also an important way to prevent and treat back pain caused by sitting for a long time.

3. People who are prone to back pain after sitting for a long time should pay attention to avoiding excessive consumption of raw, cold and damp food. Even in summer, it is not advisable to drink too many frozen drinks. It is not advisable to eat too much cold and slippery fruits at one time, such as watermelon.

4. For those who have persistent back pain, you can take some Chinese patent medicines that strengthen the kidneys and waist, such as Liuwei Dihuang Pills, Shenqi Pills, Shiquan Dabu Pills, etc. You can choose the right one according to your constitution and condition.