Why does my waist hurt when I walk

Back pain when walking is a problem that many people have. Because back pain has a great impact on human health, after the symptoms of back pain when walking appear, it is necessary to actively check and treat it. Generally speaking, lower back pain when walking may be due to some injury to the patient's lower back, or it may be due to the patient's poor walking posture. Below, I will introduce to you the causes and relief methods of lower back pain when walking.

1. Why does my waist hurt when I walk?

1. There is damage to the waist itself

Low back pain is a symptom, not a disease. There are many diseases that can cause this symptom, which can make many daily activities feel uncomfortable. It is because of this reason that people have an illusion: "Is my back pain caused by walking?" This is a misunderstanding.

2. Poor posture

For example, leaning forward while walking can cause tension in the hamstrings. The hamstrings are the muscles that pull the pelvis posteriorly. If this muscle group is too tight, the pelvis will be pulled when the foot lands, resulting in insufficient force. In this state, the waist will bear more load and cause strain on the lumbar muscles.

2. How to correct your posture so you don’t have back pain when walking?

1. Standing forward bend

Standing forward bend: Stand with legs together, knees straight, upper body bent forward, palms touching the ground, upper body and legs as close as possible, return to the position and continue to do it. You can also do it with both hands on the back of the calves. Relax slowly in coordination with your breathing, relax when you exhale, and move slowly down when you inhale, always controlling the rhythm of the entire movement through your breathing.

2. Lunge

The goal is to stretch the anterior iliopsoas muscle. Keep your waist straight, do not turn your hips, tighten your abdominal muscles, straighten your pelvis and slowly press forward. Alternate your legs and hold each stretch for about 10 seconds.

3. Supine Hip Rotation

Lie flat on your back with your legs and arms relaxed and your eyes looking toward the ceiling. Bend your right knee and slowly lift your right leg up and twist to the left, rotating your hips so that your right knee is pressed against the mat on the left side of your body. Keep your torso upright and feel the stretch in your hip muscles. Hold this position for 3-5 breaths, then repeat with your left leg.

3. The importance of repeating the above 3 simple actions

Some people may think that these 3 movements are too simple, but if you can do the movements well, you will immediately understand that they are actually very challenging. Because these movements strengthen the hamstrings. Generally, if you persist for about two weeks, you will feel that your body pain has been relieved, your back has become stronger, and your posture has improved. If you feel there is no improvement after two weeks, please carefully evaluate whether you are not doing the movements properly. If you are sure that the movements are correct but there is no effect, please see a doctor as soon as possible, because there may be other conditions that require further diagnosis and treatment by a doctor.