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What causes lower back pain after walking for a long time?

Dec 22, 2021 Source: Cainiu Health
Dr. Lin Yunfei
Introduction
1. Prolonged walking places the lumbar spine in an upright, fatigued, and overused state, making lumbar muscle strain more likely. 2. Due to anatomical and behavioral characteristics unique to women, many prefer wearing high-heeled shoes while walking. High heels cause increased anterior lumbar lordosis, and the resulting abdominal pressure further increases the mechanical load on the lumbar spine.

Some individuals experience lower back pain after prolonged walking—a relatively common symptom. Such pain can significantly disrupt daily life and cause considerable discomfort. Numerous factors may trigger lower back pain during extended walking. For instance, people who lead sedentary lifestyles—exercising infrequently—are more prone to developing lower back pain when walking for long periods. So, what causes lower back pain after prolonged walking? Below, we address this question.

What Causes Lower Back Pain After Prolonged Walking?

1. During extended walking, the lumbar spine remains in an upright, fatigued, and overworked state, predisposing individuals to lumbar muscle strain—particularly among those who frequently sit or bend forward.

2. Due to anatomical and physiological characteristics unique to women, many prefer high-heeled footwear while walking. High heels shift the lumbar spine into increased anterior lordosis, thereby amplifying abdominal pressure and further increasing mechanical load on the lumbar vertebrae. Compared with flat shoes or footwear typically worn by men, high heels substantially elevate the risk of lower back pain—and in severe cases, may even precipitate lumbar disc herniation, manifesting not only as low back pain but also as numbness and radiating pain in the lower limbs. Therefore, individuals experiencing such pain should prioritize bed rest, avoid wearing high heels, and apply topical blood-activating and analgesic plasters to the affected area.

Additional Insight: How to Prevent Lower Back Pain While Walking

1. Engage regularly in physical exercise to improve overall physical fitness and enhance bodily resilience—thereby reducing the likelihood of lower back pain due to physical deconditioning.

2. Strengthen lumbar musculature. To prevent lower back pain during prolonged walking, focus on building strength in the lumbar and core muscles—for example, through squats, pull-ups, and other targeted exercises. Regular self-massage and gentle mobilization of the lumbar muscles can also be beneficial.

3. Individuals prone to lower back pain while walking should avoid excessive consumption of raw, cold, or damp-inducing foods in their daily diet.

The above outlines the primary causes of lower back pain following prolonged walking. We hope this information is helpful to you.

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