Lower back pain when walking or standing is a common complaint among people who used to stand or walk for extended periods; It is also known as the lumbar area and carries most of the body’s weight.
It consists of bones, muscles, ligaments, and nerves, all designed to coordinate to provide strength and support to the upper body. The severity of this pain can range from a mild ache to severe and can vastly affect people’s daily activities.
When lower back muscles become strained and fatigued, it is harder to maintain the correct posture and joint alignment. This can lead to tension and stress that cause pain and discomfort. In such cases, people must learn to recognize the key causes of lower back pain to prevent and reduce it effectively.
People who used to walk or stand for long periods can also suffer from severe lower back pain if they fail to adopt proper shoes. If the shoes do not have enough support or cushioning, or the heel height is inappropriate, it can increase the pressure on the feet and the entire lower body.
Shoes with a moderate heel are recommended to reduce the force that travels up to the lower back. Sometimes, lower back pain can also result from walking or standing on hard surfaces, as they do not absorb shock, which puts extra pressure on the spine and lowers the back.
Moreover, poor posture, such as slouching while sitting in a chair or leaning to one side while standing, can also cause stress on the lower back and lead to pain.
Common Causes of Lower Back Pain When Walking or Standing for Long Periods
Here are several other possible causes to beware of
Poor Posture: As mentioned before, slouching or leaning can pressure the lower back and lead to pain.
Obesity: Carrying your weight is like lifting an awkward burden. Every step places more significant strain on your spine, making it even harder to find relief from the constant pain.
Lack of Physical Activity: A sedentary lifestyle leads to flabby lower back muscles. Hence, when doing any physical work, such as standing or walking, one may sometimes experience sudden cramps or aching.
Pregnancy: Hormonal changes during pregnancy can loosen ligaments and cause instability in this area.
Spinal Conditions: Pre-existing conditions such as arthritis, spinal stenosis, or herniated discs can cause chronic lower back pain when standing or walking for extended periods.
Improper Footwear: Shoes with poor support, like high-heels or shoes with worn-out soles, can disrupt your body’s alignment and pressure the lower back.
What are the reasons for Severe lower back pain when walking or standing?
Common risk factors for experiencing lower back pain when walking or standing for extended periods include:
- Age: As people age, their muscles and bones can weaken, making them more sensitive to fatigue or strain in the lower back.
- Sedentary Lifestyle: People with little physical activity may develop weak muscles and a greater risk of discomfort when performing physical tasks like standing or walking.
- Obesity: Carrying around more weight than you should is like carrying an extra burden. All movements require more energy from your body, wear down your spine over time, and increase the likelihood of developing lower back pain.
- Occupational Hazard: People whose jobs require standing or walking for extended periods – like posts in retail or nursing, tend more often to experience lower back pain.
How to prevent lower back pain when walking or Standing?
Prevention is the best way to cope with lower back pain when walking or standing. Below are some approaches that may help to prevent:
Exercise regularly. Strengthening the muscles of your lower back and core can help make them less prone to strain and fatigue.
Maintain a good posture. Thus, stand, keeping your shoulders back, chest out, and abdomen tucked in. Make sure to avoid slouching. Also, avoid leaning on one leg, standing and walking.
Choose the correct type of footwear. Consider buying shoes featuring proper support and cushioning. Ensure that your shoes fit you well, or try using shoe inserts.
Take breaks. If your working activity requires standing or walking for a long time, make sure to take short breaks to sit down and rest and stretch the lower back muscles.
When to See a Doctor for lower back pain when walking or standing?
It is essential to consult a doctor immediately if there is lower back pain when walking or standing, especially in combination with the following symptoms:
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Numbness or tingling sensation in your legs
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Difficulty controlling your bladder or bowel movements
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Shooting pain down one or both legs
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Pain that does not improve with rest and worsens over time
First of all, let’s investigate the possible solution to the issue. You can visit your primary care physician, physical therapist, and chiropractor when considering going to medical professionals. However, there are severe cases when you need to see an orthopedist or neurologist. These professionals can provide and help you undergo treatment according to the underlying cause of your condition.
As such, you can follow the doctor’s recommendations, including physical therapy, medications, and surgery if needed. Secondly, do not forget to listen to your body’s feelings.
It would help if you took breaks as necessary. Eventually, you can work out the prevention measures and capitalize on these solutions to avoid lower back pain when standing or walking. Hence, go ahead and enjoy your busy days without any holds.
Home Remedies for Fast Back Pain Relief
Back pain is a frequent condition that can affect people of all ages. The problem has become increasingly common, and there are millions of people from all over the world suffering from it. Individuals can get back pain due to various reasons: wrong posture, lifting heavy things, or other health problems, including arthritis or osteoporosis. However, if the pain is severe, a person should consult a doctor,
Hot and Cold Therapy
Hot and cold therapy are the most popular remedies for back pain relief, and they work in cases of muscle pain. Applying heat helps the blood circulate and strengthens the muscles, taking the pressure from the back. On the other hand, cold therapy helps to numb the pain and inflammation.
Take a heating pad or hot water bottle for heat therapy and apply it to your back. At the same time, apply ice packs or even a package of frozen vegetables wrapped in a piece of fabric for cold therapy. Do not apply it to your skin to avoid touching the cold bag; do not use it for more than twenty minutes for each pack. Take both therapies several times a day.
Stretching Exercises
Gentle stretching is another method of relieving back pain relatively quickly. This will help the muscles move and become less tight. At the same time, the blood flow to the back will be improved, which will also help a person ease the pain.
Common stretches include pulling your knee to the chest, twisting the spine, and touching your toes. However, do not press your body too much; if you have not stretched for a while, it can cause more pain. Start with gentle movements and only later transition to more extreme stretching exercises.
Massage Therapy
Massage therapy is another convenient and effective way to cure back pain quickly at home. A gentle massage can relieve aches by untying knots of tension in muscles and pushing blood back to the affected area.
Use a Massage oil or self-massager
You can use a self-massager or rub yourself with essential oils like peppermint or lavender, and you will feel very relaxed. You can also ask someone to massage you, though you should advise him or her of the amount of pain you have and what makes you feel relaxed the most.
Herbal Remedies
Some herbs are anti-inflammatory and analgesic; hence, they can be used in relieving back pain. They include ginger, devil’s claw, and turmeric. You can take them in tea, as a supplement, paste, or even as a component of oils. However, you should consult a doctor before using them in case you are under medication or you have underlying medical conditions.
Proper Posture
Proper posture is crucial to preventing back pain. You should avoid sitting for the whole day without breaks or standing for long without sitting. When you are sitting, your back should always be straight and your shoulders relaxed.
When standing, the shoulders should be relaxed, and the back should be straight. To ensure you support your spine, use ergonomic chairs and desks when at work. Also, during rest, ensure you have a mattress that provides good support to your back.
Adequate Rest
Adequate rest will also facilitate fast recovery from back pain. If you have back pain, you should take some breaks from work and other forms of physical activity and let your body rest, but that does not mean that you become totally inactive. During the break, you can do some light stretches and walking, which helps drive blood back to the extremities and hence aids in recovery.
Conclusion
Lower back pain when walking or standing for long periods is a common issue that can significantly impact daily activities. It is crucial to identify the root cause of your pain and take preventive measures to manage it effectively. Regular exercise, maintaining good posture, and wearing appropriate footwear can help reduce strain on the lower back.
Remember to seek medical attention if you experience severe or persistent pain. You can continue leading an active, pain-free lifestyle with proper care and attention. Keep moving, and stay healthy! Let’s take care of our backs!
Sometimes, running might overload your lower back significantly if you do not warm up or have weak core muscles. You must warm properly and strengthen your core muscles to avoid such a challenge. Visiting a medical professional to clarify all possible injury outcomes is advisable. Keep moving, and stay healthy!
You can walk if you do not feel too severe pain, allowing you to do that in the correct posture. However, if you face severe pain or have any concerns, stop at a safe place and seek urgent medical support. Keep moving, and stay healthy!
Exercises that can reduce the pressure on your back include
- low-impact aerobic exercises;
- strengthening exercises for the core, lower back, and legs;
- stretching exercises
