Due to walking for a long time, some people feel pain in the lower back i.e. the lower part of the back and in the spinal bones. There can be many reasons behind this (causes of back pain when walking). In such a situation, do not ignore this problem for a long time.
Many people start having back pain while walking or standing for a long time. Some people feel pain in the lower back and some people feel pain in the bones of the spine. Because of this, it becomes difficult for people to carry out regular activities. Neither are they able to walk much nor are they able to stand anywhere. There can be many reasons behind this (causes of back pain when walking).
In such a situation, do not ignore this problem for a long time. Understand its causes and adopt preventive measures (how to relieve back pain). Avoiding such problems may make it difficult for you to stand even for a few seconds in the future (how to relieve back pain).
Know the reason for back pain when standing or walking for a long time.
1. stress
Standing or walking for long periods of time puts stress on your lower back. Due to increased tension in the muscles, they become sluggish, and you may experience pain while walking or doing other physical activities (back pain when walking).
2. Weight gain
Being overweight puts up to four times more stress on your joints per kilogram than normal body weight. It includes the facet joints, which are located between the vertebrae. These are the joints that make your back flexible when you have to bend or twist. In such a situation, it becomes difficult for people suffering from obesity to walk or do other physical activities for a long time, and this causes back pain.
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3. Bad posture
If you sit or stand in a wrong posture for some time, it does not have any significant effect, but doing so for years can affect the anatomy of your spine. Poor posture increases stress on discs, joints, muscles, ligaments, blood vessels and nerves, which can lead to pain.
4. Inactive lifestyle
Being inactive creates a condition called disuse syndrome. If you have been following a sedentary lifestyle for a long time, your musculoskeletal system may get damaged. As a result, one may face many health problems including chronic back pain. In this condition, back pain starts especially after walking for a long time or even while participating in any minor physical activities.
If back pain bothers you after walking, then you can get temporary relief from this special home remedy:
In addition to physical therapy exercises recommended by your doctor, apply heat therapy for 15 minutes at a time. This will increase blood flow and relax the muscles. Ice bags and heating packs are excellent treatments for acute back pain, although they provide short-term relief compared to other treatments.
Heat therapy improves blood flow and circulation in your lower back. Due to which your muscles become loose and thus your blood vessels expand. This allows nutrient-rich blood to flow to these areas, relieving any pinched muscles or nerves, and also helps repair damaged tissue.
Now know the ways to reduce back pain (how to relieve back pain)
1. Avoid traveling long distances at one time
If you feel pain after walking, do not walk long distances at a time. If you want, you can walk two to three times a day. But you should not feel pain in winning only this much at a time. Many times we walk more than required, due to which tension increases in the body and pain in the muscles can be felt.
2. Wear proper and safe shoes while walking
There are many shoes which do not fully support the feet, due to which there is burden on the waist bones while walking. If you also go for a walk, do not forget to wear comfortable shoes of the right size. This way you can prevent your back pain from getting triggered.
3. Exercise and stretch
If you are troubled by the problem of chronic back pain, then definitely consult your doctor before doing any exercise, yoga or other stretching. Because sometimes stretching and exercise increase your pain. Back problems can prevent you from doing certain types of exercises, so it is important to have proper knowledge of it.
However, if you feel normal pain, do not forget to stretch your body properly when you wake up in the morning and then do at least 15 minutes of exercise throughout the day.
4. Take care of your sitting, sleeping and standing posture
Avoid hunching your shoulders down while standing or walking straight. Stand as tall as you can with your chest forward and your shoulders back and put your body weight on your heels as you walk. This way, back pain will not bother you while walking.
5. Focus on weight management
Extra weight is felt four times more by your body’s joints. Additionally, your lower back muscles have to work harder to perform simple tasks, such as walking. This not only causes lower back pain, but also knee and ankle pain. Therefore it is very important to pay attention to weight management. By doing regular exercise, physical activity and improving eating habits, you can maintain your weight according to your body height.
6. Do not wear heeled slippers
High heels force your feet (and thus, the rest of your body) to stand in an unnatural position. In fact, these types of shoes alter the curvature of your spine, causing uneven wear on the discs between the vertebrae.
7. Pay attention to nutrients
If you are not eating proper amount of food and there is lack of nutrients in your body, then in this condition you often feel severe pain in the waist part after doing any physical activity. If you are feeling weakness along with back pain, get yourself examined and see what things are lacking in the body. After that, increase the quality of nutrients in your body through a healthy and balanced diet.
Also read: 6-6-6 walking routine is the formula to stay fit for busy people, know how it is helpful in weight loss.
