Why Does My Lower Back Hurt When I Walk?

Why Does My Lower Back Hurt When I Walk?

Understanding the Causes and What You Can Do About It

If you’ve ever asked yourself, “Why does my lower back hurt when I walk?” — you’re not alone. This is a common complaint, and it can feel both frustrating and limiting, especially if walking

is part of your daily routine or exercise plan.

The good news? Most lower back pain that comes on during walking is a mechanical issue. That means it’s about how you move, rather than something mysterious or irreversible. Once you understand what’s really happening, you can take practical steps toward lasting relief.

Let’s unpack the most common reasons your lower back hurts when you walk — and, importantly, what you can do about it.

The Relationship Between Your Hips, Spine, and Walking

Walking might seem like a simple, automatic activity, but it actually requires a finely tuned balance between many parts of your body — especially your hips, pelvis, and spine.

When everything is working well, your hips move freely, your spine stays stable but flexible, and your core muscles coordinate to support your posture and transfer energy efficiently.

However, if something in this chain is restricted or imbalanced, your body starts to compensate. And it’s often your lower back that ends up taking the strain.

Two of the most common culprits are:

1. Tight Hip Flexors

Your hip flexors are the muscles at the front of your hips that lift your legs as you step forward.

If they become tight — often from prolonged sitting, poor posture, or lack of stretching — they pull your pelvis into an anterior tilt (where the front of your pelvis tips downward).

This forces your lower back into an extended position (an exaggerated arch) every time you walk. Over time, this added tension and compression can cause pain or aching in your lower back.

2. Stiff Lower Back Joints

On the flip side, if your lumbar spine (lower back) is stiff or locked up, it can’t move properly as you walk.

Walking involves a gentle, natural rotation of the spine. But if those joints aren’t moving freely, your body tries to make up for it elsewhere — usually by overusing muscles in your lower back or hips. The result? Fatigue, tension, and eventually pain.

Other Causes of Lower Back Pain During Walking

Beyond hip flexors and spinal stiffness, there are several other reasons you might feel discomfort in your lower back while walking.

3. Poor Core Stability

Your core muscles (especially the deep stabilisers) act like a natural brace for your spine. If these muscles aren’t doing their job properly, your lower back may be left vulnerable to excessive movement or strain during walking. This instability can build up over time, leading to soreness or even sharp pain.

4. Nerve Irritation or Compression

In some cases, lower back pain that worsens while walking could be related to nerve involvement.

Conditions like spinal stenosis (narrowing of the spinal canal) or sciatica (pressure on the sciatic nerve) can cause discomfort not just in your back, but also radiating symptoms into your hips, buttocks, or legs.

A telltale sign of nerve irritation is if your pain eases when you sit or bend forward slightly, as this position can reduce nerve pressure.

5. Weak Glutes and Imbalanced Muscle Activation

Your glutes (buttock muscles) are key players in walking. They help stabilise your pelvis and propel you forward.

If they’re weak or not activating properly, your lower back muscles tend to work overtime to compensate. Over-recruitment of the lower back muscles leads to fatigue and, eventually, pain during longer walks.

How to Know What’s Causing

Your

Back Pain When Walking

Every person’s body is different, and while the patterns described above are common, your specific cause will depend on your unique movement patterns and history.

At The Back Specialists, we use detailed movement assessments to figure out exactly what’s happening in your body. We look at:

• Hip mobility and flexibility

• Core strength and control

• Glute function

• Spine flexibility and stiffness

• Nerve mobility and tension

By identifying the root cause, we can create a clear, step-by-step plan to get you moving without pain.

What You Can Do Right Now to Ease Lower Back Pain While Walking

While an in-depth assessment is the best way to get a personalised solution, there are some simple strategies you can try immediately.

Stretch Your Hip Flexors

Gentle stretching of the hip flexors can help relieve tension pulling on your lower back. Try a lunge stretch, holding for 30 seconds on each side, and repeat a few times a day.

Activate Your Glutes

Before you go for a walk, do some glute activation exercises, like bridges or standing glute squeezes. This helps “wake up” your glute muscles, so they support your pelvis and lower back better.

Improve Your Posture

Think about your posture as you walk. Try to stand tall, keep your shoulders relaxed, and avoid overarching your lower back. A slight forward lean from the hips (not the waist) can sometimes relieve pressure.

Shorten Your Stride

If you notice pain with longer strides, try taking slightly shorter steps. This reduces the extension demand on your lower back and hips.

Stay Active (But Smart)

Resting too much can actually make things worse. Aim for gentle, regular movement rather than long periods of sitting or complete rest. But listen to your body and don’t push through sharp or severe pain.

When Should You Seek Professional Help?

If your lower back pain during walking:

• Persists for more than a few weeks

• Is sharp, severe, or radiates down your leg

• Gets worse over time

• Comes with numbness, tingling, or weakness in your legs

…it’s time to get a proper assessment.

Early intervention is key. With the right approach, most people can resolve walking-related lower back pain without invasive procedures or long-term reliance on painkillers.

The Bottom Line

Lower back pain when walking is often a signal that your body isn’t moving in harmony. Tight hip flexors, stiff lower back joints, poor core stability, or nerve irritation are all common culprits. The good news is, these issues are fixable.

At The Back Specialists, we help people every day to understand their pain, restore proper movement, and get back to doing what they love — pain-free.

If you’re tired of worrying about your back every time you take a walk, book a Mini-Assessment today. We’ll show you exactly what’s going on and map out a personalised path to relief.