Lower Back Hurts When Walking? Try This
Sep 16, 2025 • 13 min read
Published on September 16, 2025 | Updated on September 16, 2025
September 16, 2025
NASM Personal Trainer, NASM Fitness Nutrition Specialist, ACE Sports Conditioning Specialist, NASM Performance Enhancement Specialist
An occasional twinge in your lower back is frustrating enough but when the pain shows up during something as simple as walking, standing, or running, it can quickly limit your independence and confidence.
Instead of brushing it off, it’s worth understanding what’s driving the discomfort and what you can do about it.
Today, we’ll look at common, non-medical causes of lower back pain such as posture, weak muscles, or repetitive strain.
We’ll also dive into practical strategies for both immediate relief and long-term prevention.
From targeted stretches to everyday lifestyle adjustments, you’ll find ways to ease the pain and keep it from taking over your routine.
Back pain rarely comes out of nowhere. More often, it’s the result of everyday habits, muscle imbalances, or subtle movement patterns that slowly add strain to your spine.
Simple actions like standing in one place, walking across a room, or going for a jog may not seem demanding, but they all rely on proper posture, muscle support, and balance.
When something is off, your lower back often pays the price.
Below are some of the most common reasons your back may hurt during these daily activities—and how small issues can add up to bigger discomfort over time.
You’ve probably heard a dozen times how important posture is, but this extends far beyond just sitting up straight.
Posture is reflected in how your whole body aligns during every step and stride.
As an example, if your head juts forward and shoulders round inward, the lower back often compensates by arching more than it should.
The deep stabilizers refer to your core muscles, and many tend to use “core” and “abs” synonymously.
While your abs certainly play a crucial role here, your core is a whole network of muscles that support your spine with every movement.
Should these muscles, along with your glutes, be underdeveloped, your lower back ends up carrying the load.
The imbalance means that every step, jump, or prolonged standing session puts more stress on the lumbar area, which can trigger or worsen discomfort, especially when carrying weight.
If your job keeps you seated for hours, chances are your hip flexors and hamstrings have shortened or tightened.
Both muscle groups directly influence pelvic tilt, so the angle of your hips relative to your spine.
When they’re tight, they can pull your pelvis forward or backward in ways that strain your lower back.
Even if your posture and flexibility are decent, prolonged standing, walking, or running can tire the muscles supporting your spine.
Once fatigued, they lose their ability to stabilize you properly, and then, once again, your lower back starts to pick up the slack.
Not all back pain comes from weakness or tightness. Sometimes it’s about how you move.
A subtle limp from an old ankle injury, one leg slightly stronger than the other, or even the habit of carrying weight (like a bag or child) on the same side can throw your body off balance.
These uneven patterns force your lower back to absorb the mismatch, creating asymmetrical stress.
Over months or years, this imbalance can become a major factor behind recurring pain during everyday activities.
Quick note: chronic strain can develop into more serious issues. This means you shouldn’t ignore your lower back pain if it persists for six weeks or more, even after lifestyle changes and careful stretches. Seeking out professional help is a smart choice in these cases, as quick relief doesn’t replace long-term care.
When your lower back feels tight or sore, even a few minutes of targeted stretching can make a big difference.
These simple movements help release tension, improve flexibility in the muscles around your spine, and restore a sense of ease to your posture.
Best of all, they can be done anywhere with no equipment required.
Here are four quick stretches designed to bring relief and keep your back moving comfortably.
Target Areas: Lower back muscles, obliques (side abdominal muscles), and hips. This stretch helps release tension in the lumbar spine and improve rotational mobility in the torso.
Instructions:
Lie flat on your back with your legs extended.
Bend your right knee and bring it up toward your chest.
Gently guide your right knee across your body toward the left side, keeping your shoulders flat on the ground.
Extend your right arm out to the side and turn your head toward it for a deeper stretch.
Hold for 20–30 seconds, breathing deeply, then switch sides.
When to Use This Stretch: Suited after long periods of sitting, standing, or walking when the lower back feels tight or stiff. It’s also great as part of an evening wind-down to release accumulated tension from the day.
Target Areas: Glute muscles (particularly the piriformis) and outer hip. This stretch helps relieve tension that can radiate into the lower back, especially if tight glutes are contributing to discomfort.
Instructions:
Sit tall on a sturdy chair with both feet flat on the floor.
Place one ankle on your opposite thigh, forming a figure-four shape.
Keep your back straight and gently lean forward from the hips until you feel a stretch in your right glute and outer hip.
Hold for 20–30 seconds, breathing steadily, then repeat on the other side.
When to Use This Stretch: Great for releasing tension after prolonged sitting, especially at a desk. It’s also effective if your lower back pain is linked to tight hips or piriformis muscles, and it can be done easily during breaks at work or while traveling.
Target Areas: Lower back, hips, and shoulders. This gentle stretch lengthens the spine, releases tension in the lumbar region, and opens the hips while promoting relaxation.
Instructions:
Kneel on the floor, keeping your knees apart and toes touching.
Sit back onto your heels, then slowly fold forward, extending your arms in front of you on the mat.
Rest your forehead on the ground, allowing your chest to sink between your thighs.
Hold the position for 30–60 seconds, breathing slowly and deeply.
When to Use This Stretch: Perfect for easing lower back tension after physical activity, long walks, or standing for extended periods. It also works well as a calming pose at the end of the day or between exercises to reset your posture and relax the spine.
Target Areas: Entire spine, especially the lower and mid-back, along with the surrounding muscles. This movement gently mobilizes the vertebrae, improves flexibility, and reduces stiffness.
Instructions:
Begin on all fours with your hands directly under your shoulders and knees under your hips.
Inhale as you arch your back, letting your belly drop toward the floor and lifting your head and tailbone upward (Camel position).
Exhale as you round your spine upward, tucking your chin toward your chest and drawing your belly button toward your spine (Cat position).
Continue moving slowly between these two positions for 6–8 repetitions, keeping the motion smooth and controlled.
When to Use This Stretch: Ideal for warming up your spine before activity, easing stiffness after sitting for long periods, or gently loosening the back first thing in the morning. It’s a safe way to improve spinal mobility without forcing any single position.
Quick fixes can bring short-term relief, but lasting back health comes from building better habits over time.
Strengthening the right muscles, improving posture, and making consistent lifestyle adjustments all work together to protect your spine and reduce the risk of recurring pain.
The four strategies below go beyond temporary relief, giving you practical ways to support your lower back for the long run.
A balanced posture allows your back to work most efficiently.
That means your head, shoulders, hips, and feet are aligned in a way that lets your muscles share the load instead of overburdening your lower back.
Here’s how to keep your posture in check during everyday activities:
Walking
Good walking posture starts with lengthening your body upward, as if a string is gently pulling you from the crown of your head.
Keep your chin parallel to the ground, shoulders relaxed but slightly pulled back and down, and allow your arms to swing naturally at your sides.
Lightly engage your core to give your spine extra support and prevent your lower back from arching excessively.
Over time, these small adjustments help your steps feel smoother and more effortless while easing strain on your back.
Standing
Standing for long periods can be deceptively demanding on your back, especially if your weight shifts unevenly.
Instead of leaning into one hip or locking out your knees, distribute your weight evenly between both feet.
Keep a soft bend in your knees to avoid hyperextension, and engage your glutes and core for added support.
Even making a habit of shifting your weight gently from one foot to the other every few minutes can help prevent fatigue and reduce lower back tension.
Running
Running places the greatest demand on your spine, which is why posture becomes even more critical.
Instead of bending forward at the waist, lean slightly forward from your ankles to keep your body aligned.
Keep your gaze ahead (not down at your feet), and focus on smooth, moderate strides rather than long overstrides that can pull your hips out of position.
Engaging your core and keeping your arms relaxed by your sides helps you maintain rhythm and stability while protecting your lower back from excessive impact.
Remember that posture is a skill to learn, so it might take a while before these movements feel natural.
In the meantime, incorporating targeted mobility work or even yoga for posture alignment can help you ease into better posture.
Your glutes and core form the foundation that keeps your spine stable during movement.
When these muscles are strong, they work together to absorb impact, stabilize your pelvis, and hold your spine steady during movement.
When they’re weak or underused, the lower back is forced to compensate—often leading to strain, stiffness, or pain.
Functional strength training is the most effective way to build this support system.
This can come through specific ab exercises that don’t hurt your lower back, or by focusing on movements that mimic everyday activities.
The best approach is to use exercises that build strength and stability while mimicking the way your body moves in daily life.
Glute-Focused Exercises
Glute Bridges and Hip Thrusts – Activate and strengthen the glutes directly while engaging the core.
Squats (bodyweight, goblet, or supported) – Train your hips, glutes, and quads to share load effectively.
Lunges and Split Squats – Improve single-leg stability and balance while building glute strength.
Step-Ups – Mimic daily activities like climbing stairs while training hip and glute power.
Clamshells and Lateral Band Walks – Target the glute medius, a key stabilizer often overlooked.
Core-Focused Exercises
Planks (front and side variations) – Challenge your deep core to hold the spine steady.
Dead Bugs – Train spinal stability by keeping your back neutral while your arms and legs move.
Bird Dogs – Strengthen the multifidus and core stabilizers while improving coordination.
Pallof Presses – Use a resistance band to resist rotation, building anti-rotation strength that protects the spine.
Stability Ball Rollouts – Develop deep core endurance while training controlled spinal extension.
By mixing these exercises into your routine, you’re not just targeting individual muscles. You’re building a coordinated support system for your spine.
Strong glutes and a resilient core reduce stress on the lower back, making daily movement smoother and pain-free.
How and how often you move shapes how your back feels over time.
Smooth, efficient patterns reduce unnecessary strain, while a consistent mobility routine keeps muscles and joints ready for the demands of your day.
Smarter Daily Activities
Practice the hip hinge: Instead of bending from your spine to pick something up, push your hips back and let your glutes and hamstrings do the work. This protects your lumbar spine and teaches your body to lift more safely.
Progress gradually: Whether you’re starting a new workout, gardening, or increasing your daily step count, build up slowly so your muscles, joints, and connective tissues adapt without being overworked.
Engage your core in daily tasks: Lightly brace your core when lifting grocery bags, carrying laundry, or reaching overhead. This stabilizes the spine and reduces strain on your lower back.
Alternate positions: If you stand for long periods, shift weight between legs. If you sit, stand up and stretch every 30–60 minutes to keep your hips and spine from stiffening.
Daily Mobility Routine for Back Health
Pairing these habits with a short mobility practice keeps your spine supple and your supporting muscles active. Just 5–10 minutes a day can make a big difference.
Try the following movements:
Cat-Cow Stretch – Improves spinal flexibility and relieves tension.
Hip Flexor Stretch – Counters the shortening that comes from sitting and helps restore pelvic alignment.
Hamstring Stretch (supine with strap or towel) – Loosens tight hamstrings that pull on the lower back.
Child’s Pose – Gently lengthens the spine and relaxes surrounding muscles.
Thoracic Spine Rotations (“Open Books”) – Improve mid-back mobility so the lower back doesn’t have to overcompensate.
When practiced regularly, these small adjustments and stretches add up.
They retrain your body to move in ways that reduce unnecessary stress, keep your back resilient, and help prevent pain from becoming a recurring part of your life.
The spaces where you spend the most time play a major role in how your back feels.
If your environment promotes poor posture or limits movement, your lower back ends up paying the price.
Making small adjustments to these settings can help you maintain better alignment, reduce strain, and stay more active throughout the day.
Optimize Your Workspace
An ergonomic setup encourages your body to stay aligned naturally.
Position your screen at eye level so you don’t crane your neck forward, keep your feet flat on the floor, and adjust your chair so your hips and knees are at roughly 90 degrees.
A lumbar support cushion or ergonomic chair can further reduce pressure on the lower back.
If possible, use a standing desk or a sit-stand workstation to alternate between positions as this helps prevent stiffness from sitting too long.
Build in Movement Breaks
Even the best ergonomic chair won’t protect your back if you stay in it all day. Break up sitting with short, intentional movement every 30–60 minutes.
This can be as simple as standing up for a stretch, taking a quick lap around the office, or doing a few mobility drills like torso rotations or shoulder rolls.
These micro-breaks keep blood flowing, prevent muscles from tightening, and refresh your posture.
Support Your Spine at Night
Your sleep environment is just as important as your daytime setup.
A mattress that’s too soft can let your spine sag, while one that’s too firm may increase pressure points.
Aim for a mattress that supports your spine’s natural curves.
Likewise, your pillow should keep your head and neck in neutral alignment. If it’s too high or too flat, it can strain the neck and upper back.
Side sleepers may benefit from a pillow between the knees to keep the hips and spine aligned.
While many cases of lower back pain improve with posture correction, strength work, and mobility, some symptoms require professional evaluation.
It’s important to watch out for the following:
radiating pain down one or both legs, especially if it travels below the knee.
neurological changes like numbness, tingling, or weakness in your legs or feet.
progressive worsening, where the pain continues to intensify despite rest and adjustments.
pain after trauma, such as a fall or accident.
severe night pain that disrupts sleep or worsens when lying down.
And even without these red flags, persistent pain lasting more than a few weeks should be checked by a healthcare professional to rule out underlying issues.
If your lower back hurts when you walk, stand, or run, it’s not something you have to simply accept as part of daily life.
By understanding the common causes, such as poor posture, weak stabilizing muscles, or tight hips, you can start making changes that directly reduce strain on your spine.
Strengthening your glutes and core provides the support your back needs, while daily mobility work keeps your hips, legs, and spine moving freely.
Pairing this with mindful posture and movement patterns helps you avoid unnecessary stress, and quick stretches can provide relief when discomfort does flare up.
The key is consistency, not complexity.
Even small steps like improving the way you stand, adding one core exercise to your routine, or spending a few minutes stretching, can add up to lasting improvements.
The sooner you start, the sooner your body adapts, and the easier it becomes to move with confidence and without pain.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!