Cause of Pain
Standing or walking for long periods of time puts stress on the lower back, particularly in high-demand professions.
Excess weight puts pressure on joints, notably the facet joints between vertebrae, causing pain and decreased flexibility.
Poor posture can harm the structure of the spine by putting strain on muscles, joints, and nerves over time.
Being inactive contributes to Disuse Syndrome by weakening the musculoskeletal system and causing chronic discomfort.
A finally, the most common we see with patients, muscle tightness.
Muscle Tightness
Muscle tightness is typically a result of poor posture, inactivity, overuse etc.
The good news is, it can be fixed!
First, we have to target where this pain is originating from, so I will need your help here.
Posterior vs Anterior
If you find yourself tucking your pelvis, when walking, as a compensation technique, the pain points to a posterior chain issue–gluteus medius, gluteus minimus, piriformis.
If you find yourself overarching your back (anterior tilt), there’s a good chance your pain is coming from your anterior chain—TFL muscle, iliacus, psoas.
QL Muscle
A muscle we didn’t mention above is the Quadratus Lumborum (QL).
The QL is active in both forms of pelvic alignment and falls into both the posterior and anterior camps.
The QL is one of the most common muscles associated with lower back pain and should never be overlooked as the source of pain.
The quadratus lumborum (QL) is a muscle that runs along the lower back and connects the pelvis to the spine [1]. This muscle helps to stabilize the lower back and maintain proper posture.
Being the last layer of defense to the lumbar spine, a tension-filled QL is extremely receptive to causing lower back pain, especially when walking.
Fixing the Pain
The muscles listed above can cause a WORLD of pain—especially in the lower back. Stretching is one part of the equation. If you want truly exceptional results, mix in deep tissue massage.
Think of your pain in terms of muscle fibers. When the fibers become tight, they pull on surrounding joints and other muscles, causing pain. Only once you release the muscle knots do you experience the mobility you once had.
The most tense and painful muscle knots are not surface-level. They are deep and difficult to pinpoint. This is why stretching, by itself, is not always effective.
You need a professional to release the muscle knot or a massage tool that’s up for the task.
The QL Claw was designed specifically for the six lower back pain inducing muscles listed above.
- QL Muscle Release
- Iliacus Release
- Psoas Release
- Gluteus Medius Release
- Piriformis Release
- TFL Release
Lower Back Hurts When Walking - Takeaways
Back pain is a nagging problem that can hinder your everyday life. If your lower back hurts when walking, tending to the key pain-inducing muscles through deep tissue massage and isolated stretching are simple ways to achieve relief. Understanding the muscle culprits and origins behind your pain can help you fix the problem and get you back to 100%.
More Lower Back Information
For more information on relieving lower back pain, check out our Lower Back Flexibility Program - Flexible Back 2.0 and Lower Back Strengthening Program - Back of Steel 2.0.
For a tutorial on how to use the QL Claw - check out our QL Release page on how to effectively apply deep tissue massage to your quadratus lumborum. Hear from massage therapists, trainers, high-level athletes, and satisfied customers on our Testimonial page.
Don't let lower back pain hold you back!
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.