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1. Shard Calculation

Query:

Response:

Calculated Shard: 180 (from laksa169)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa180.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.myotherapyandmovementclinic.com.au/blog/2020/7/26/is-walking-causing-your-low-back-pain\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.myotherapyandmovementclinic.com.au/blog/2020/7/26/is-walking-causing-your-low-back-pain\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2020\/7\/26\/is-walking-causing-your-low-back-pain","crawl_time":1776571066,"first_indexed_time":1595794378,"http_code":200,"src_unparsed":"au,com,myotherapyandmovementclinic!www,\/blog\/2020\/7\/26\/is-walking-causing-your-low-back-pain s443","src_root_hash":"12640314957633680380","history_drop_reason":null,"meta_title":"Low Back Pain & Walking — Myotherapy and Movement Clinic","meta_descriptions":["Low back pain from walking is not as uncommon as you would think. The biomechanics of walking rely on the rest of the body being in sync. If this does not happen, there can be additional loading to the lower back and hips."],"attrs_boilerpipe_text":"The connection between low back pain and walking may seem an unusual one.  We often associate prolonged sitting or standing with low back pain, I certainly would have questioned the link if I had not worked out the cause to my own chronic back stiffness.\nFor the last few years I have suffered ongoing stiffness on one side of my back, being a myotherapist, I have researched and tried many things.  I am a regular swimmer, cyclist and walker, sometimes walking up to 15-20km a week (mostly commuting to and from work).  The stiffness was constant and I was sure it was a combination of leaning over people at work and the intensity of squad swimming.  It was not until a change in routine saw my walking drop off; this is when I noticed the stiffness subside. \nFollowing a day at work, I decided to walk home; I had not done this for a few months.  As soon as I arrived home and for the following few days the stiffness returned in force.  I decided to trial this again a week later once the stiffness had settled, same thing happened!  I had finally found the solution to my chronic condition. The puzzling thing was I had started to run again after many years, I progressed the running slowly to avoid injury. Running gave my back no issues; in fact it loosened it up.\n Low back pain from walking is not as uncommon as you would think.  The biomechanics of walking rely on the rest of the body being in sync.  If this does not happen, there can be additional loading to the lower back and hips.  Over time and through repetition, this can lead to tightness through the surrounding muscles, or compression on the nerves from the spine.  Let’s take a look at some possible contributors.\nPoor Hip Mobility and Strength\nWe use our hips for both the swing and stance phases of walking.  Poor mobility through the hips can place additional load through the spine as well as leading to additional movement, over time this can lead to tension through the associated back and hip muscles as well as possible nerve compression. \nSimilarly, poor hip strength, particularly through the gluteal muscles can cause the hips to drop or rotate, causing the individual to walk with a lean to one side.  When walking, engage the gluteal muscles, particularly when the heel strikes the ground until you push off the ball of your foot.\nPoor Upper Back Mobility\nRotation through the shoulders is vital to provide the required arm swing when walking.  Reduced extension and rotation through the middle and upper back causes additional load and movement being placed lower down the back.  It also diminishes the necessary rotation through the shoulders, reducing the necessary arm swing. \nPosture\nAlong with the above, it’s important to keep your feet pointing forward when walking.  Be mindful not to have your feet or knees turned outwards.  The position of your head should be to look forward, not down.  The head is heavy, looking down will transfer load down the spine to the lower back.\nSolutions to reducing back pain when walking\nIf your back or hips feel stiff during or following a walk, poor walking biomechanics may be contributing.\n Check the following:\n·      Do you have good rotation through your shoulders, enabling the required arm swing?\n·      Are your feet facing forward when you walk?\n·      Are you looking ahead, rather than down when you walk?\n·      Can you feel your gluteal muscles engaging?\n Ideally, have your myotherapist take a look at your walking posture and conduct some strength tests to determine areas of weakness or misalignment. They can help provide tips to improve your walking posture.  Soft tissue work through the surrounding muscles may also provide some benefit, alongside a strengthening and mobility program where required.","attrs_markdown":"![](https:\/\/www.facebook.com\/tr?id=1923283171019559&ev=PageView&noscript=1)\n\n[Home](https:\/\/www.myotherapyandmovementclinic.com.au\/)\n\nAbout\n\n[Therapists](https:\/\/www.myotherapyandmovementclinic.com.au\/therapists-malvern-east)\n\n[Conditions Treated](https:\/\/www.myotherapyandmovementclinic.com.au\/injuries-treated-myotherapy)\n\n[FAQ's](https:\/\/www.myotherapyandmovementclinic.com.au\/faqs)\n\nServices\n\n[Myotherapy](https:\/\/www.myotherapyandmovementclinic.com.au\/myotherapy)\n\n[Remedial Massage](https:\/\/www.myotherapyandmovementclinic.com.au\/remedial-massage)\n\n[Home Strength Programs](https:\/\/www.myotherapyandmovementclinic.com.au\/home-strength-programs)\n\n[Book Online](https:\/\/www.myotherapyandmovementclinic.com.au\/book)\n\n[Contact Us](https:\/\/www.myotherapyandmovementclinic.com.au\/contact-us)\n\n[Blog](https:\/\/www.myotherapyandmovementclinic.com.au\/blog-1)\n\n[Book Online](https:\/\/www.myotherapyandmovementclinic.com.au\/book)\n\n# [![Myotherapy and Movement Clinic ](https:\/\/images.squarespace-cdn.com\/content\/v1\/57ebb82a579fb318fd14e73f\/5baa9d0d-9a27-48a6-a104-51b0dd68058d\/logo_Myo%26MC.png?format=1500w)](https:\/\/www.myotherapyandmovementclinic.com.au\/)\n[Home](https:\/\/www.myotherapyandmovementclinic.com.au\/)\n\nAbout\n\n[Therapists](https:\/\/www.myotherapyandmovementclinic.com.au\/therapists-malvern-east)\n\n[Conditions Treated](https:\/\/www.myotherapyandmovementclinic.com.au\/injuries-treated-myotherapy)\n\n[FAQ's](https:\/\/www.myotherapyandmovementclinic.com.au\/faqs)\n\nServices\n\n[Myotherapy](https:\/\/www.myotherapyandmovementclinic.com.au\/myotherapy)\n\n[Remedial Massage](https:\/\/www.myotherapyandmovementclinic.com.au\/remedial-massage)\n\n[Home Strength Programs](https:\/\/www.myotherapyandmovementclinic.com.au\/home-strength-programs)\n\n[Book Online](https:\/\/www.myotherapyandmovementclinic.com.au\/book)\n\n[Contact Us](https:\/\/www.myotherapyandmovementclinic.com.au\/contact-us)\n\n[Blog](https:\/\/www.myotherapyandmovementclinic.com.au\/blog-1)\n\n[Book Online](https:\/\/www.myotherapyandmovementclinic.com.au\/book)\n\n![CAN WALKING CAUSE LOW BACK PAIN?]()\n\n26 July 2020\n\n[Back Pain](https:\/\/www.myotherapyandmovementclinic.com.au\/blog?category=Back+Pain)\n\n[Kerri Layton](https:\/\/www.myotherapyandmovementclinic.com.au\/blog?author=57ebb574b8a79bcc054dfd64)\n\nCAN WALKING CAUSE LOW BACK PAIN?\n\n[Kerri Layton](https:\/\/www.myotherapyandmovementclinic.com.au\/blog?author=57ebb574b8a79bcc054dfd64)\n\n[26 July 2020](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2020\/7\/26\/is-walking-causing-your-low-back-pain)\n\n[Back Pain](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/category\/Back+Pain)\n# [CAN WALKING CAUSE LOW BACK PAIN?](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2020\/7\/26\/is-walking-causing-your-low-back-pain)\n[Kerri Layton](https:\/\/www.myotherapyandmovementclinic.com.au\/blog?author=57ebb574b8a79bcc054dfd64)\n\n[26 July 2020](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2020\/7\/26\/is-walking-causing-your-low-back-pain)\n\n[Back Pain](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/category\/Back+Pain)\n\nThe connection between low back pain and walking may seem an unusual one. We often associate prolonged sitting or standing with low back pain, I certainly would have questioned the link if I had not worked out the cause to my own chronic back stiffness.\n\nFor the last few years I have suffered ongoing stiffness on one side of my back, being a myotherapist, I have researched and tried many things. I am a regular swimmer, cyclist and walker, sometimes walking up to 15-20km a week (mostly commuting to and from work). The stiffness was constant and I was sure it was a combination of leaning over people at work and the intensity of squad swimming. It was not until a change in routine saw my walking drop off; this is when I noticed the stiffness subside.\n\nFollowing a day at work, I decided to walk home; I had not done this for a few months. As soon as I arrived home and for the following few days the stiffness returned in force. I decided to trial this again a week later once the stiffness had settled, same thing happened! I had finally found the solution to my chronic condition. The puzzling thing was I had started to run again after many years, I progressed the running slowly to avoid injury. Running gave my back no issues; in fact it loosened it up.\n\nLow back pain from walking is not as uncommon as you would think. The biomechanics of walking rely on the rest of the body being in sync. If this does not happen, there can be additional loading to the lower back and hips. Over time and through repetition, this can lead to tightness through the surrounding muscles, or compression on the nerves from the spine. Let’s take a look at some possible contributors.\n\n**Poor Hip Mobility and Strength** We use our hips for both the swing and stance phases of walking. Poor mobility through the hips can place additional load through the spine as well as leading to additional movement, over time this can lead to tension through the associated back and hip muscles as well as possible nerve compression.\n\nSimilarly, poor hip strength, particularly through the gluteal muscles can cause the hips to drop or rotate, causing the individual to walk with a lean to one side. When walking, engage the gluteal muscles, particularly when the heel strikes the ground until you push off the ball of your foot.\n\n**Poor Upper Back Mobility** Rotation through the shoulders is vital to provide the required arm swing when walking. Reduced extension and rotation through the middle and upper back causes additional load and movement being placed lower down the back. It also diminishes the necessary rotation through the shoulders, reducing the necessary arm swing.\n\n**Posture** Along with the above, it’s important to keep your feet pointing forward when walking. Be mindful not to have your feet or knees turned outwards. The position of your head should be to look forward, not down. The head is heavy, looking down will transfer load down the spine to the lower back.\n\n**Solutions to reducing back pain when walking**\n\nIf your back or hips feel stiff during or following a walk, poor walking biomechanics may be contributing.\n\nCheck the following:\n\n· Do you have good rotation through your shoulders, enabling the required arm swing?\n\n· Are your feet facing forward when you walk?\n\n· Are you looking ahead, rather than down when you walk?\n\n· Can you feel your gluteal muscles engaging?\n\nIdeally, have your myotherapist take a look at your walking posture and conduct some strength tests to determine areas of weakness or misalignment. They can help provide tips to improve your walking posture. Soft tissue work through the surrounding muscles may also provide some benefit, alongside a strengthening and mobility program where required.\n\n[Book an appointment](https:\/\/myotherapy-movement-clinic.cliniko.com\/bookings#service)\n\nTagged: [Back Pain](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/tag\/Back+Pain), [Low Back Pain Treatment Camberwell](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/tag\/Low+Back+Pain+Treatment+Camberwell), [Low Back Pain treatment](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/tag\/Low+Back+Pain+treatment), [Low Back Pain](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/tag\/Low+Back+Pain)\n\nNewer Post[Neck Pain Red Flags](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2021\/5\/10\/neck-pain-red-flags)\n\nOlder Post[Plantar Fasciitis - causes, symptoms and treatment](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2020\/7\/12\/plantar-fasciitis-causes-symptoms-and-treatment)\n\n## BLOG menu\n- [Back Pain 8](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/category\/Back+Pain)\n- [General Health 13](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/category\/General+Health)\n- [Neck Pain 4](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/category\/Neck+Pain)\n- [Shoulder and Arm Pain 8](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/category\/Shoulder+and+Arm+Pain)\n- [Sports Injuries 17](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/category\/Sports+Injuries)\n- [Tendinopathy 5](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/category\/Tendinopathy)\n\n[Back to Top](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2020\/7\/26\/is-walking-causing-your-low-back-pain#header)\n\n397A Wattletree Road, Malvern East, VIC, 3145, AustraliaP. 0491066544[info@mmclinic.com.au](mailto:info@mmclinic.com.au)\n\n**Neck Injuries Treated Shoulder Injuries Treated Back Injuries Treated Hip Injuries Treated** [Cervicogenic Headaches](https:\/\/www.myotherapyandmovementclinic.com.au\/headaches-1) [Rotator Cuff Tendinopathy](https:\/\/www.myotherapyandmovementclinic.com.au\/rotator-cuff) [Low Back Spasms and Strains](https:\/\/www.myotherapyandmovementclinic.com.au\/lower-back-pain) [Femoroacetabular Impingement (FAI)](https:\/\/www.myotherapyandmovementclinic.com.au\/femoroacetabular-impingement-fai)  \n[Wry Neck](https:\/\/www.myotherapyandmovementclinic.com.au\/wry-neck) [Swimmers Shoulder](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2018\/2\/22\/swimmers-shoulder) [Sciatica and Disc Protrusions](https:\/\/www.myotherapyandmovementclinic.com.au\/lower-back-pain) [Hip Bursitis (Trochanteric)](https:\/\/www.myotherapyandmovementclinic.com.au\/hip-bursitis)  \n Frozen Shoulder [Gluteal Tendinopathy](https:\/\/www.myotherapyandmovementclinic.com.au\/gluteal-tendinopathy)\n\n**Lower Limb Injuries Overuse Injuries Treated Knee Injuries Treated Childhood Growth Related Injuries** Hamstring Strains [Achilles Tendinopathy](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2019\/4\/13\/achilles-tendinopathy-what-to-avoid) [Patellofemoral pain](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2020\/5\/20\/knee-pain) [Severs Disease](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/severs-disease-treatment)  \nHip Flexor Strains [Plantar Fasciitis](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2020\/7\/12\/plantar-fasciitis-causes-symptoms-and-treatment)  [Patella Tendinopathy](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2020\/5\/20\/knee-pain)  [Osgood Schlatter’s disease](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2018\/10\/16\/osgood-schlatters-disease)  \nCalf Strains [Bursitis](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2020\/5\/1\/bursitis-symptoms-management-and-treatment) and [Tendinopathy Injuries](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2018\/10\/25\/tendinopathy-tendon-pain) [Pes Anserine bursitis](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2020\/5\/20\/knee-pain)  \n [Tennis Elbow](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/2018\/4\/13\/tennis-elbow)\n\n### [BOOK ONLINE](https:\/\/myotherapy-movement-clinic.cliniko.com\/bookings#service) [About](https:\/\/www.myotherapyandmovementclinic.com.au\/our-myotherapist\/) [BLOG](https:\/\/www.myotherapyandmovementclinic.com.au\/blog\/) [CONTACT US](https:\/\/www.myotherapyandmovementclinic.com.au\/contact-us\/) [CONDITIONS](https:\/\/www.myotherapyandmovementclinic.com.au\/neck-pain\/)\n###\nMyotherapy Malvern East Myotherapy Malvern Myotherapy Caulfield Myotherapy Camberwell Myotherapy Armadale Myotherapist Malvern East Myotherapy Canterbury Myotherapy Balwyn Myotherapy Surrey Hills Myotherapy Mont Albert\n\nRemedial Massage Malvern East Remedial Massage Malvern Remedial Massage Camberwell Remedial Massage Armadale","attrs_readable_markdown":"The connection between low back pain and walking may seem an unusual one. We often associate prolonged sitting or standing with low back pain, I certainly would have questioned the link if I had not worked out the cause to my own chronic back stiffness.\n\nFor the last few years I have suffered ongoing stiffness on one side of my back, being a myotherapist, I have researched and tried many things. I am a regular swimmer, cyclist and walker, sometimes walking up to 15-20km a week (mostly commuting to and from work). The stiffness was constant and I was sure it was a combination of leaning over people at work and the intensity of squad swimming. It was not until a change in routine saw my walking drop off; this is when I noticed the stiffness subside.\n\nFollowing a day at work, I decided to walk home; I had not done this for a few months. As soon as I arrived home and for the following few days the stiffness returned in force. I decided to trial this again a week later once the stiffness had settled, same thing happened! I had finally found the solution to my chronic condition. The puzzling thing was I had started to run again after many years, I progressed the running slowly to avoid injury. Running gave my back no issues; in fact it loosened it up.\n\nLow back pain from walking is not as uncommon as you would think. The biomechanics of walking rely on the rest of the body being in sync. If this does not happen, there can be additional loading to the lower back and hips. Over time and through repetition, this can lead to tightness through the surrounding muscles, or compression on the nerves from the spine. Let’s take a look at some possible contributors.\n\n**Poor Hip Mobility and Strength** We use our hips for both the swing and stance phases of walking. Poor mobility through the hips can place additional load through the spine as well as leading to additional movement, over time this can lead to tension through the associated back and hip muscles as well as possible nerve compression.\n\nSimilarly, poor hip strength, particularly through the gluteal muscles can cause the hips to drop or rotate, causing the individual to walk with a lean to one side. When walking, engage the gluteal muscles, particularly when the heel strikes the ground until you push off the ball of your foot.\n\n**Poor Upper Back Mobility** Rotation through the shoulders is vital to provide the required arm swing when walking. Reduced extension and rotation through the middle and upper back causes additional load and movement being placed lower down the back. It also diminishes the necessary rotation through the shoulders, reducing the necessary arm swing.\n\n**Posture** Along with the above, it’s important to keep your feet pointing forward when walking. Be mindful not to have your feet or knees turned outwards. The position of your head should be to look forward, not down. The head is heavy, looking down will transfer load down the spine to the lower back.\n\n**Solutions to reducing back pain when walking**\n\nIf your back or hips feel stiff during or following a walk, poor walking biomechanics may be contributing.\n\nCheck the following:\n\n· Do you have good rotation through your shoulders, enabling the required arm swing?\n\n· Are your feet facing forward when you walk?\n\n· Are you looking ahead, rather than down when you walk?\n\n· Can you feel your gluteal muscles engaging?\n\nIdeally, have your myotherapist take a look at your walking posture and conduct some strength tests to determine areas of weakness or misalignment. They can help provide tips to improve your walking posture. Soft tissue work through the surrounding muscles may also provide some benefit, alongside a strengthening and mobility program where required.","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

1 day ago

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ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.myotherapyandmovementclinic.com.au/blog/2020/7/26/is-walking-causing-your-low-back-pain
Last Crawled	2026-04-19 03:57:46 (1 day ago)
First Indexed	2020-07-26 20:12:58 (5 years ago)
HTTP Status Code	200
Meta Title	Low Back Pain & Walking — Myotherapy and Movement Clinic
Meta Description	Low back pain from walking is not as uncommon as you would think. The biomechanics of walking rely on the rest of the body being in sync. If this does not happen, there can be additional loading to the lower back and hips.
Meta Canonical	null
Boilerpipe Text	The connection between low back pain and walking may seem an unusual one. We often associate prolonged sitting or standing with low back pain, I certainly would have questioned the link if I had not worked out the cause to my own chronic back stiffness. For the last few years I have suffered ongoing stiffness on one side of my back, being a myotherapist, I have researched and tried many things. I am a regular swimmer, cyclist and walker, sometimes walking up to 15-20km a week (mostly commuting to and from work). The stiffness was constant and I was sure it was a combination of leaning over people at work and the intensity of squad swimming. It was not until a change in routine saw my walking drop off; this is when I noticed the stiffness subside. Following a day at work, I decided to walk home; I had not done this for a few months. As soon as I arrived home and for the following few days the stiffness returned in force. I decided to trial this again a week later once the stiffness had settled, same thing happened! I had finally found the solution to my chronic condition. The puzzling thing was I had started to run again after many years, I progressed the running slowly to avoid injury. Running gave my back no issues; in fact it loosened it up. Low back pain from walking is not as uncommon as you would think. The biomechanics of walking rely on the rest of the body being in sync. If this does not happen, there can be additional loading to the lower back and hips. Over time and through repetition, this can lead to tightness through the surrounding muscles, or compression on the nerves from the spine. Let’s take a look at some possible contributors. Poor Hip Mobility and Strength We use our hips for both the swing and stance phases of walking. Poor mobility through the hips can place additional load through the spine as well as leading to additional movement, over time this can lead to tension through the associated back and hip muscles as well as possible nerve compression. Similarly, poor hip strength, particularly through the gluteal muscles can cause the hips to drop or rotate, causing the individual to walk with a lean to one side. When walking, engage the gluteal muscles, particularly when the heel strikes the ground until you push off the ball of your foot. Poor Upper Back Mobility Rotation through the shoulders is vital to provide the required arm swing when walking. Reduced extension and rotation through the middle and upper back causes additional load and movement being placed lower down the back. It also diminishes the necessary rotation through the shoulders, reducing the necessary arm swing. Posture Along with the above, it’s important to keep your feet pointing forward when walking. Be mindful not to have your feet or knees turned outwards. The position of your head should be to look forward, not down. The head is heavy, looking down will transfer load down the spine to the lower back. Solutions to reducing back pain when walking If your back or hips feel stiff during or following a walk, poor walking biomechanics may be contributing. Check the following: · Do you have good rotation through your shoulders, enabling the required arm swing? · Are your feet facing forward when you walk? · Are you looking ahead, rather than down when you walk? · Can you feel your gluteal muscles engaging? Ideally, have your myotherapist take a look at your walking posture and conduct some strength tests to determine areas of weakness or misalignment. They can help provide tips to improve your walking posture. Soft tissue work through the surrounding muscles may also provide some benefit, alongside a strengthening and mobility program where required.
Markdown	![](https://www.facebook.com/tr?id=1923283171019559&ev=PageView&noscript=1) [Home](https://www.myotherapyandmovementclinic.com.au/) About [Therapists](https://www.myotherapyandmovementclinic.com.au/therapists-malvern-east) [Conditions Treated](https://www.myotherapyandmovementclinic.com.au/injuries-treated-myotherapy) [FAQ's](https://www.myotherapyandmovementclinic.com.au/faqs) Services [Myotherapy](https://www.myotherapyandmovementclinic.com.au/myotherapy) [Remedial Massage](https://www.myotherapyandmovementclinic.com.au/remedial-massage) [Home Strength Programs](https://www.myotherapyandmovementclinic.com.au/home-strength-programs) [Book Online](https://www.myotherapyandmovementclinic.com.au/book) [Contact Us](https://www.myotherapyandmovementclinic.com.au/contact-us) [Blog](https://www.myotherapyandmovementclinic.com.au/blog-1) [Book Online](https://www.myotherapyandmovementclinic.com.au/book) # [![Myotherapy and Movement Clinic ](https://images.squarespace-cdn.com/content/v1/57ebb82a579fb318fd14e73f/5baa9d0d-9a27-48a6-a104-51b0dd68058d/logo_Myo%26MC.png?format=1500w)](https://www.myotherapyandmovementclinic.com.au/) [Home](https://www.myotherapyandmovementclinic.com.au/) About [Therapists](https://www.myotherapyandmovementclinic.com.au/therapists-malvern-east) [Conditions Treated](https://www.myotherapyandmovementclinic.com.au/injuries-treated-myotherapy) [FAQ's](https://www.myotherapyandmovementclinic.com.au/faqs) Services [Myotherapy](https://www.myotherapyandmovementclinic.com.au/myotherapy) [Remedial Massage](https://www.myotherapyandmovementclinic.com.au/remedial-massage) [Home Strength Programs](https://www.myotherapyandmovementclinic.com.au/home-strength-programs) [Book Online](https://www.myotherapyandmovementclinic.com.au/book) [Contact Us](https://www.myotherapyandmovementclinic.com.au/contact-us) [Blog](https://www.myotherapyandmovementclinic.com.au/blog-1) [Book Online](https://www.myotherapyandmovementclinic.com.au/book) ![CAN WALKING CAUSE LOW BACK PAIN?]() 26 July 2020 [Back Pain](https://www.myotherapyandmovementclinic.com.au/blog?category=Back+Pain) [Kerri Layton](https://www.myotherapyandmovementclinic.com.au/blog?author=57ebb574b8a79bcc054dfd64) CAN WALKING CAUSE LOW BACK PAIN? [Kerri Layton](https://www.myotherapyandmovementclinic.com.au/blog?author=57ebb574b8a79bcc054dfd64) [26 July 2020](https://www.myotherapyandmovementclinic.com.au/blog/2020/7/26/is-walking-causing-your-low-back-pain) [Back Pain](https://www.myotherapyandmovementclinic.com.au/blog/category/Back+Pain) # [CAN WALKING CAUSE LOW BACK PAIN?](https://www.myotherapyandmovementclinic.com.au/blog/2020/7/26/is-walking-causing-your-low-back-pain) [Kerri Layton](https://www.myotherapyandmovementclinic.com.au/blog?author=57ebb574b8a79bcc054dfd64) [26 July 2020](https://www.myotherapyandmovementclinic.com.au/blog/2020/7/26/is-walking-causing-your-low-back-pain) [Back Pain](https://www.myotherapyandmovementclinic.com.au/blog/category/Back+Pain) The connection between low back pain and walking may seem an unusual one. We often associate prolonged sitting or standing with low back pain, I certainly would have questioned the link if I had not worked out the cause to my own chronic back stiffness. For the last few years I have suffered ongoing stiffness on one side of my back, being a myotherapist, I have researched and tried many things. I am a regular swimmer, cyclist and walker, sometimes walking up to 15-20km a week (mostly commuting to and from work). The stiffness was constant and I was sure it was a combination of leaning over people at work and the intensity of squad swimming. It was not until a change in routine saw my walking drop off; this is when I noticed the stiffness subside. Following a day at work, I decided to walk home; I had not done this for a few months. As soon as I arrived home and for the following few days the stiffness returned in force. I decided to trial this again a week later once the stiffness had settled, same thing happened! I had finally found the solution to my chronic condition. The puzzling thing was I had started to run again after many years, I progressed the running slowly to avoid injury. Running gave my back no issues; in fact it loosened it up. Low back pain from walking is not as uncommon as you would think. The biomechanics of walking rely on the rest of the body being in sync. If this does not happen, there can be additional loading to the lower back and hips. Over time and through repetition, this can lead to tightness through the surrounding muscles, or compression on the nerves from the spine. Let’s take a look at some possible contributors. Poor Hip Mobility and Strength We use our hips for both the swing and stance phases of walking. Poor mobility through the hips can place additional load through the spine as well as leading to additional movement, over time this can lead to tension through the associated back and hip muscles as well as possible nerve compression. Similarly, poor hip strength, particularly through the gluteal muscles can cause the hips to drop or rotate, causing the individual to walk with a lean to one side. When walking, engage the gluteal muscles, particularly when the heel strikes the ground until you push off the ball of your foot. Poor Upper Back Mobility Rotation through the shoulders is vital to provide the required arm swing when walking. Reduced extension and rotation through the middle and upper back causes additional load and movement being placed lower down the back. It also diminishes the necessary rotation through the shoulders, reducing the necessary arm swing. Posture Along with the above, it’s important to keep your feet pointing forward when walking. Be mindful not to have your feet or knees turned outwards. The position of your head should be to look forward, not down. The head is heavy, looking down will transfer load down the spine to the lower back. Solutions to reducing back pain when walking If your back or hips feel stiff during or following a walk, poor walking biomechanics may be contributing. Check the following: · Do you have good rotation through your shoulders, enabling the required arm swing? · Are your feet facing forward when you walk? · Are you looking ahead, rather than down when you walk? · Can you feel your gluteal muscles engaging? Ideally, have your myotherapist take a look at your walking posture and conduct some strength tests to determine areas of weakness or misalignment. They can help provide tips to improve your walking posture. Soft tissue work through the surrounding muscles may also provide some benefit, alongside a strengthening and mobility program where required. 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Readable Markdown	The connection between low back pain and walking may seem an unusual one. We often associate prolonged sitting or standing with low back pain, I certainly would have questioned the link if I had not worked out the cause to my own chronic back stiffness. For the last few years I have suffered ongoing stiffness on one side of my back, being a myotherapist, I have researched and tried many things. I am a regular swimmer, cyclist and walker, sometimes walking up to 15-20km a week (mostly commuting to and from work). The stiffness was constant and I was sure it was a combination of leaning over people at work and the intensity of squad swimming. It was not until a change in routine saw my walking drop off; this is when I noticed the stiffness subside. Following a day at work, I decided to walk home; I had not done this for a few months. As soon as I arrived home and for the following few days the stiffness returned in force. I decided to trial this again a week later once the stiffness had settled, same thing happened! I had finally found the solution to my chronic condition. The puzzling thing was I had started to run again after many years, I progressed the running slowly to avoid injury. Running gave my back no issues; in fact it loosened it up. Low back pain from walking is not as uncommon as you would think. The biomechanics of walking rely on the rest of the body being in sync. If this does not happen, there can be additional loading to the lower back and hips. Over time and through repetition, this can lead to tightness through the surrounding muscles, or compression on the nerves from the spine. Let’s take a look at some possible contributors. Poor Hip Mobility and Strength We use our hips for both the swing and stance phases of walking. Poor mobility through the hips can place additional load through the spine as well as leading to additional movement, over time this can lead to tension through the associated back and hip muscles as well as possible nerve compression. Similarly, poor hip strength, particularly through the gluteal muscles can cause the hips to drop or rotate, causing the individual to walk with a lean to one side. When walking, engage the gluteal muscles, particularly when the heel strikes the ground until you push off the ball of your foot. Poor Upper Back Mobility Rotation through the shoulders is vital to provide the required arm swing when walking. Reduced extension and rotation through the middle and upper back causes additional load and movement being placed lower down the back. It also diminishes the necessary rotation through the shoulders, reducing the necessary arm swing. Posture Along with the above, it’s important to keep your feet pointing forward when walking. Be mindful not to have your feet or knees turned outwards. The position of your head should be to look forward, not down. The head is heavy, looking down will transfer load down the spine to the lower back. Solutions to reducing back pain when walking If your back or hips feel stiff during or following a walk, poor walking biomechanics may be contributing. Check the following: · Do you have good rotation through your shoulders, enabling the required arm swing? · Are your feet facing forward when you walk? · Are you looking ahead, rather than down when you walk? · Can you feel your gluteal muscles engaging? Ideally, have your myotherapist take a look at your walking posture and conduct some strength tests to determine areas of weakness or misalignment. They can help provide tips to improve your walking posture. Soft tissue work through the surrounding muscles may also provide some benefit, alongside a strengthening and mobility program where required.
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