Why does my back hurt when I walk?
Back pain when walking is often linked to stiff spinal joints, tight hips, weak supporting muscles or footwear that does not suit you. In some people, irritated nerves can also cause back and leg discomfort that shows up with walking.
Things that can contribute
- Stiffness after sitting for a long time
- Tight hip flexors that tug on the lower back
- Weak core or buttock muscles
- Worn or unsupportive shoes
- Walking on hard surfaces or for longer than usual
Notice the pattern
It helps to pay attention to when the pain starts. Does it ease once you warm up, or get worse the longer you walk? Does it ease when you sit down or lean forward? These clues help a physiotherapist work out what is behind it.
What may help
Many people do well with shorter, more frequent walks, a gradual build-up and exercises to strengthen the back, hips and core. Supportive shoes and varying your walking surface can also make a difference.
A physiotherapist can assess your posture, joints and strength, then build a plan that fits your daily routine. They will also tell you when something needs a doctor.
Seek urgent medical care if walking pain comes with numbness in the groin or inner thighs, loss of bladder or bowel control, sudden leg weakness, or calf swelling, warmth or redness.
Our physiotherapy service can help you get back to walking comfortably.
Related: can I keep training while I am injured?, what should I wear to physiotherapy? and should I see a physiotherapist or a chiropractor for low back pain or sciatica?