🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 126 (from laksa178)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa126.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.thespineandrehabgroup.com/lower-back-pain-when-walking\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.thespineandrehabgroup.com/lower-back-pain-when-walking\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.thespineandrehabgroup.com\/lower-back-pain-when-walking","crawl_time":1775453003,"first_indexed_time":1608290770,"http_code":200,"src_unparsed":"com,thespineandrehabgroup!www,\/lower-back-pain-when-walking s443","src_root_hash":"1780497078413826926","history_drop_reason":null,"meta_title":"How Do I Stop My Lower Back From Hurting When I Walk?","meta_descriptions":["Learn more about how do you stop your lower back from hurting when you walk. While the overarching answer can differ depending on the individual, improvements to your gait and general posture are an excellent start."],"attrs_boilerpipe_text":"The posture you have when walking matters more than you think. Walking places a tremendous amount of weight on the spine, which can affect the support structure of the rest of the body. If you experience\nback pain\nwhen you walk, your posture may be the underlying cause. So how do you stop your lower back from hurting when you walk? While the overarching answer can be different depending on the individual, improvements to your gait and general posture is an excellent start.\nHow to Stop Back Pain When Walking\nIt’s important to understand that\nlower back pain\n(also known as\nsciatica\n, or any pain occurring from your lower back, buttocks, and legs) can have many causes. The way you walk is a likely cause, but other health conditions can also play a role. However, if you find that you experience sciatica particularly when you stand or walk, there are some changes you can make to your routine.\n1. Learning Proper Walking Posture\nThe right way to walk involves keeping your spine aligned with the rest of your body, preventing any weight from being concentrated on a specific area, and reducing the amount of pressure on your extremities. This method helps your back distribute the weight of your entire body and cushion the impact of each step you take.\nHere are some general tips to follow for the best posture when you walk:\nKeep your head up and avoid looking down too much when you walk. This reduces the amount of strain you put on your neck.\nPush from the rear leg. Taking long strides puts more weight on one foot, which can hurt the tendons and ligaments connecting it to the lower back.\nAvoid slouching. If your shoulders are tense or pushed up, you strain the muscles on your back. Relax and let your shoulders roll naturally when you take your steps. Shrug occasionally.\nDon’t roll your hips. Make sure your hips stay level when you walk. Unnatural swaying can cause you to put too much weight on one side of your body, and can even make you lose balance.\nPull in your stomach. Engaging your core muscles lowers your center of gravity, helping you keep your balance. This also avoids unevenly distributing your weight around your lower back.\nPractice proper footwork. Your foot should hit the ground heel-first, rolling through to the ball of your foot, and pushing off with your toes. Avoid flat steps or striking the ground toe-first.\nImproving your walking posture helps your lower back by lessening the amount of stress your lower leg, calf, and foot muscles go through. Since you’re putting most of your weight on your foot when you walk, your spine and lower back are affected by the impact of your steps. This is one of the most effective ways to address chronic pain, since this kind of pain develops because your body has been misaligned for so long. Once it acclimatizes to better posture, you should find that both acute and chronic pain while walking eases significantly.\nRead more:\nLower Back Pain When Sitting: Causes, Diagnosis, and Treatment\n2. Lose Weight\nExtra weight around your stomach pulls your pelvis forward and strains your lower back, which causes acute pain when you walk. The additional weight also pulls down most of the weight of your upper body to your lower back, which adds even more pressure once you walk.\nAccording to a\n2010 review\nby the American Journal of Epidemiology, the higher incidence of sciatica is directly related to an increase in body mass index (BMI). Your lower back supports more weight the heavier you are so conditions like obesity can lead to persistent back pain.\nFat also affects the ligaments and muscles around your back since they go through more effort to move your entire mass while you walk. This is especially debilitating to the muscles around your spinal column because it forces them to contort away from the neutral position, which puts more pressure on your bones. It’s also a health choice: additional weight can force your posture to shift, which pushes your spine out of alignment when walking.\nIf your BMI is above what it should be and you experience frequent discomfort when walking or standing up, losing weight is one of the most effective ways to address sciatica. Consulting with your doctor or a nutritionist is highly advised.\n3. Get Better Footwear\nOne likely cause of back pain is flat feet or low arches. While this condition isn’t debilitating, it can cause misalignment with your bones, muscles, and ligaments. This makes your lower back stretch or contract more, leading to straining or spraining.\nYour doctor may recommend that you use orthotics to address this issue. Orthotics are custom-made molds that you can insert in your shoes. These simple tools correct your gait and encourage you to walk more naturally.\nSince the feet automatically compensate for any difference in footwear (similar to if you have something stuck in your shoe), your walking posture will also adjust. Your body will redistribute weight away from your lower back and correct any misalignments in your spine.\nOrthotics are also an excellent way to address chronic pain, since they’re easy to integrate into your lifestyle and can produce immediate results. While it may take some time to fully alleviate chronic pain, it can prove short and long-term relief if worn consistently.\nKeep in mind that orthotics and store-bought orthotic shoes or inserts are not the same. Unless you have your doctor’s explicit approval, do not buy shoe inserts from a store. Orthotics are always custom built to the patient’s needs and wearing an incorrect shoe insert can aggravate your back pain.\n4. Exercise and Physical Therapy\nAside from aging, prolonged inactivity is a significant factor in developing sciatica. If you lead a sedentary lifestyle or don’t get a lot of physical exercise, your joints and muscles will stiffen and freeze up. This can make standing, walking, or even sitting down painful.\nInactivity isn’t solely caused by lifestyle choices either – it’s also a frequent consequence of traumatic injuries or conditions that force the patient to stay in bed. Even after recovery, any kind of movement will be painful since the spine isn’t used to bearing the body’s weight anymore.\nPhysical exercise is one of the best ways to address chronic pain. However, older patients (or those suffering from health conditions) need to balance the need for physical exercise with their special considerations. In cases like these,\nphysical therapy\nis a better alternative since medical staff will be close by to assist them.\nExercise and physical therapy are two of the most effective ways to alleviate mild-to-moderate sciatica. Your therapist will put you through a strict training regimen designed to loosen your joints and strengthen your muscles, allowing your spine to better support your weight. They may also recommend some exercises that you can follow at home.\nRelated article:\nIs Acupuncture For Lower Back Pain Effective?\n5. Hot and Cold Therapy\nIce bags and heating packs are excellent remedies for acute back pain, though they provide short-term relief compared to other treatments. However, they still work well as supplementary aids when used in tandem with other methods.\nHeat therapy works by improving blood flow and circulation to your lower back, which loosens your muscles and dilates your blood vessels. This allows nutrient-rich blood to flow into these areas, relieve any pinched muscles or nerves, and promote healing damaged tissue.\nCold therapy works by reducing blood flow, which helps ease inflammation and reduce swelling. This is excellent for joints and tendons that have been pulled or strained while walking. It temporarily reduces nerve activity in your lower back and alleviates pain.\nLike orthotics, you must get your doctor’s approval before integrating these treatments with how you manage your back pain. If there is no discernible change or an increase in pain while you’re applying hot and cold therapy, stop the treatment and see your doctor immediately.\nWhy Does My Back Hurt When I Walk?\nThe spine fulfills two important roles in how the body works: it’s flexible to allow a wide range of movement, but it’s also the central support column that holds up the body. This means that it can be subjected to a significant amount of strain from daily activities, with some actions being more stressful than others.\nYour spine is also the main pathway of your nervous system, so any pain around your back can be significantly more painful than other parts of your body. And since your spine acts as your body’s primary support, any pain or discomfort it experiences can start a cascade of problems.\nAdditional weight, poor posture, and lifestyle habits are some primary reasons patients develop back pain. These factors put significant stress on your spine in areas where it’s not built to handle it, which results in acute back pain when you walk. Even your general health affects how your lower back can hold up to pressure: osteoporosis, smoking, and diabetes are all health conditions that can affect your spine.\nAnother factor to consider is your sleeping position. Because your spine is built to flex and it follows a normal curvature (also known as the neutral spine position) the wrong sleeping position can cause your joints to freeze or twist unnaturally. If you experience a lot of back pain after waking up, your\nsleeping position may be the cause\n.\nLearn more:\nCan Having Flat Feet Cause Back Problems?\nGet Help For Your Back Pain Today at The Spine And Rehab Group NY\nBack pain has many causes but should always be checked by a medical expert before it gets worse. Ignoring back pain doesn’t just result in a dip in your quality of life; you can also ignore potential signs of a more serious health problem.\nThe Spine and Rehab Group\nhas extensive experience in helping our clients manage their back pain, with\ncertified doctors and experts\nalways on call. We pride ourselves on fostering a partnership with each of our patients to help them regain a normal and painless daily routine. If you’re experiencing back pains of any kind, visit one of our New Jersey or New York clinics today.\nPage Updated on Mar 13, 2026 by\nDr. Hosny\n(\nInterventional Spine Specialist\n) of\nThe Spine & Rehab Group","attrs_markdown":"[![The Spine & Rehab Group](https:\/\/www.thespineandrehabgroup.com\/wp-content\/themes\/spinerehab\/images\/the-spine-rehab-group-logo.svg)](https:\/\/www.thespineandrehabgroup.com\/)  [Same-day Appointments Book Online](https:\/\/www.thespineandrehabgroup.com\/book-an-appointment \"Book Appointment\") [Call to book 201\\.523.9590](tel:+12015239590)\n\n[(201) 523-9590](tel:+12015239590) [Book Online](https:\/\/www.thespineandrehabgroup.com\/book-an-appointment \"Book Online (Open in new Tab)\")\n\nMENU\n\n- [Who We Are](https:\/\/www.thespineandrehabgroup.com\/about)\n  - [Patient Reviews](https:\/\/www.thespineandrehabgroup.com\/awards\/reviews-testimonials)\n- [Our Doctors](https:\/\/www.thespineandrehabgroup.com\/about\/our-doctors)\n- [Conditions](https:\/\/www.thespineandrehabgroup.com\/conditions)\n  - [Back Pain](https:\/\/www.thespineandrehabgroup.com\/conditions\/back-spine)\n  - [Neck Pain](https:\/\/www.thespineandrehabgroup.com\/conditions\/neck)\n  - [Shoulder, Elbow, Hands & Wrists](https:\/\/www.thespineandrehabgroup.com\/conditions\/shoulder-elbow-hand-wrist)\n  - [Knee Pain](https:\/\/www.thespineandrehabgroup.com\/knee-pain)\n  - [Ankle & Foot Pain](https:\/\/www.thespineandrehabgroup.com\/conditions\/hip-ankle-foot)\n  - [Sports Injuries](https:\/\/www.thespineandrehabgroup.com\/conditions\/sports-injuries)\n  - [Other Conditions](https:\/\/www.thespineandrehabgroup.com\/conditions\/other-conditions)\n- [Treatments](https:\/\/www.thespineandrehabgroup.com\/services)\n  - [Sports Medicine](https:\/\/www.thespineandrehabgroup.com\/conditions\/sports-injuries)\n  - [Interventional Spine & Pain](https:\/\/www.thespineandrehabgroup.com\/services\/interventional-spine-pain)\n  - [Physical Therapy](https:\/\/www.thespineandrehabgroup.com\/services\/physical-therapy)\n  - [Electrodiagnostic Medicine](https:\/\/www.thespineandrehabgroup.com\/services\/electrodiagnostic-medicine)\n  - [Podiatry](https:\/\/www.thespineandrehabgroup.com\/services\/podiatry)\n  - [Medical Massage](https:\/\/www.thespineandrehabgroup.com\/services\/medical-massage)\n  - [Alter G Anti-Gravity Treadmill](https:\/\/www.thespineandrehabgroup.com\/services\/alter-g-anti-gravity-treadmill)\n  - [Acupuncture](https:\/\/www.thespineandrehabgroup.com\/services\/acupuncture)\n  - [Minimally Invasive Spine Surgery](https:\/\/www.thespineandrehabgroup.com\/services\/spine-surgery)\n- [Back Pain](https:\/\/www.thespineandrehabgroup.com\/conditions\/back-spine)\n- [Neck Pain](https:\/\/www.thespineandrehabgroup.com\/conditions\/neck)\n- [Sciatica Pain](https:\/\/www.thespineandrehabgroup.com\/about-sciatica-lumbar-radiculopathy)\n- [Contact Us](https:\/\/www.thespineandrehabgroup.com\/locations)\n# How Do I Stop My Lower Back From Hurting When I Walk?\nCastle Connolly Top Doctors\n\n![Woman suffering from back pain while walking](data:image\/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSI4NjkiIGhlaWdodD0iNTkwIiB2aWV3Qm94PSIwIDAgODY5IDU5MCI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=)\n\n*The posture you have when walking matters more than you think. Walking places a tremendous amount of weight on the spine, which can affect the support structure of the rest of the body. If you experience [back pain](https:\/\/www.thespineandrehabgroup.com\/conditions\/back-spine) when you walk, your posture may be the underlying cause. So how do you stop your lower back from hurting when you walk? While the overarching answer can be different depending on the individual, improvements to your gait and general posture is an excellent start.*\n\n## How to Stop Back Pain When Walking\nIt’s important to understand that [lower back pain](https:\/\/www.thespineandrehabgroup.com\/about-lower-back-pain) (also known as [sciatica](https:\/\/www.thespineandrehabgroup.com\/about-sciatica-lumbar-radiculopathy), or any pain occurring from your lower back, buttocks, and legs) can have many causes. The way you walk is a likely cause, but other health conditions can also play a role. However, if you find that you experience sciatica particularly when you stand or walk, there are some changes you can make to your routine.\n\n### 1\\. Learning Proper Walking Posture\nThe right way to walk involves keeping your spine aligned with the rest of your body, preventing any weight from being concentrated on a specific area, and reducing the amount of pressure on your extremities. This method helps your back distribute the weight of your entire body and cushion the impact of each step you take.\n\n**Here are some general tips to follow for the best posture when you walk:**\n\n- Keep your head up and avoid looking down too much when you walk. This reduces the amount of strain you put on your neck.\n- Push from the rear leg. Taking long strides puts more weight on one foot, which can hurt the tendons and ligaments connecting it to the lower back.\n- Avoid slouching. If your shoulders are tense or pushed up, you strain the muscles on your back. Relax and let your shoulders roll naturally when you take your steps. Shrug occasionally.\n- Don’t roll your hips. Make sure your hips stay level when you walk. Unnatural swaying can cause you to put too much weight on one side of your body, and can even make you lose balance.\n- Pull in your stomach. Engaging your core muscles lowers your center of gravity, helping you keep your balance. This also avoids unevenly distributing your weight around your lower back.\n- Practice proper footwork. Your foot should hit the ground heel-first, rolling through to the ball of your foot, and pushing off with your toes. Avoid flat steps or striking the ground toe-first.\n\nImproving your walking posture helps your lower back by lessening the amount of stress your lower leg, calf, and foot muscles go through. Since you’re putting most of your weight on your foot when you walk, your spine and lower back are affected by the impact of your steps. This is one of the most effective ways to address chronic pain, since this kind of pain develops because your body has been misaligned for so long. Once it acclimatizes to better posture, you should find that both acute and chronic pain while walking eases significantly.\n\n**Read more:** [Lower Back Pain When Sitting: Causes, Diagnosis, and Treatment](https:\/\/www.thespineandrehabgroup.com\/lower-back-pain-when-sitting-causes-diagnosis-and-treatment)\n\n### 2\\. Lose Weight\nExtra weight around your stomach pulls your pelvis forward and strains your lower back, which causes acute pain when you walk. The additional weight also pulls down most of the weight of your upper body to your lower back, which adds even more pressure once you walk.\n\n> According to a [2010 review](https:\/\/doi.org\/10.1093\/aje\/kwp356) by the American Journal of Epidemiology, the higher incidence of sciatica is directly related to an increase in body mass index (BMI). Your lower back supports more weight the heavier you are so conditions like obesity can lead to persistent back pain.\n\nFat also affects the ligaments and muscles around your back since they go through more effort to move your entire mass while you walk. This is especially debilitating to the muscles around your spinal column because it forces them to contort away from the neutral position, which puts more pressure on your bones. It’s also a health choice: additional weight can force your posture to shift, which pushes your spine out of alignment when walking.\n\nIf your BMI is above what it should be and you experience frequent discomfort when walking or standing up, losing weight is one of the most effective ways to address sciatica. Consulting with your doctor or a nutritionist is highly advised.\n\n### 3\\. Get Better Footwear\nOne likely cause of back pain is flat feet or low arches. While this condition isn’t debilitating, it can cause misalignment with your bones, muscles, and ligaments. This makes your lower back stretch or contract more, leading to straining or spraining.\n\nYour doctor may recommend that you use orthotics to address this issue. Orthotics are custom-made molds that you can insert in your shoes. These simple tools correct your gait and encourage you to walk more naturally.\n\nSince the feet automatically compensate for any difference in footwear (similar to if you have something stuck in your shoe), your walking posture will also adjust. Your body will redistribute weight away from your lower back and correct any misalignments in your spine.\n\nOrthotics are also an excellent way to address chronic pain, since they’re easy to integrate into your lifestyle and can produce immediate results. While it may take some time to fully alleviate chronic pain, it can prove short and long-term relief if worn consistently.\n\nKeep in mind that orthotics and store-bought orthotic shoes or inserts are not the same. Unless you have your doctor’s explicit approval, do not buy shoe inserts from a store. Orthotics are always custom built to the patient’s needs and wearing an incorrect shoe insert can aggravate your back pain.\n\n### 4\\. Exercise and Physical Therapy\nAside from aging, prolonged inactivity is a significant factor in developing sciatica. If you lead a sedentary lifestyle or don’t get a lot of physical exercise, your joints and muscles will stiffen and freeze up. This can make standing, walking, or even sitting down painful.\n\nInactivity isn’t solely caused by lifestyle choices either – it’s also a frequent consequence of traumatic injuries or conditions that force the patient to stay in bed. Even after recovery, any kind of movement will be painful since the spine isn’t used to bearing the body’s weight anymore.\n\nPhysical exercise is one of the best ways to address chronic pain. However, older patients (or those suffering from health conditions) need to balance the need for physical exercise with their special considerations. In cases like these, [physical therapy](https:\/\/www.thespineandrehabgroup.com\/services\/physical-therapy) is a better alternative since medical staff will be close by to assist them.\n\nExercise and physical therapy are two of the most effective ways to alleviate mild-to-moderate sciatica. Your therapist will put you through a strict training regimen designed to loosen your joints and strengthen your muscles, allowing your spine to better support your weight. They may also recommend some exercises that you can follow at home.\n\n**Related article:** [Is Acupuncture For Lower Back Pain Effective?](https:\/\/www.thespineandrehabgroup.com\/acupuncture-for-lower-back-pain)\n\n### 5\\. Hot and Cold Therapy\nIce bags and heating packs are excellent remedies for acute back pain, though they provide short-term relief compared to other treatments. However, they still work well as supplementary aids when used in tandem with other methods.\n\nHeat therapy works by improving blood flow and circulation to your lower back, which loosens your muscles and dilates your blood vessels. This allows nutrient-rich blood to flow into these areas, relieve any pinched muscles or nerves, and promote healing damaged tissue.\n\nCold therapy works by reducing blood flow, which helps ease inflammation and reduce swelling. This is excellent for joints and tendons that have been pulled or strained while walking. It temporarily reduces nerve activity in your lower back and alleviates pain.\n\nLike orthotics, you must get your doctor’s approval before integrating these treatments with how you manage your back pain. If there is no discernible change or an increase in pain while you’re applying hot and cold therapy, stop the treatment and see your doctor immediately.\n\n## Why Does My Back Hurt When I Walk?\nThe spine fulfills two important roles in how the body works: it’s flexible to allow a wide range of movement, but it’s also the central support column that holds up the body. This means that it can be subjected to a significant amount of strain from daily activities, with some actions being more stressful than others.\n\nYour spine is also the main pathway of your nervous system, so any pain around your back can be significantly more painful than other parts of your body. And since your spine acts as your body’s primary support, any pain or discomfort it experiences can start a cascade of problems.\n\nAdditional weight, poor posture, and lifestyle habits are some primary reasons patients develop back pain. These factors put significant stress on your spine in areas where it’s not built to handle it, which results in acute back pain when you walk. Even your general health affects how your lower back can hold up to pressure: osteoporosis, smoking, and diabetes are all health conditions that can affect your spine.\n\nAnother factor to consider is your sleeping position. Because your spine is built to flex and it follows a normal curvature (also known as the neutral spine position) the wrong sleeping position can cause your joints to freeze or twist unnaturally. If you experience a lot of back pain after waking up, your [sleeping position may be the cause](https:\/\/www.thespineandrehabgroup.com\/what-causes-lower-back-pain-after-sleeping).\n\n**Learn more:** [Can Having Flat Feet Cause Back Problems?](https:\/\/www.thespineandrehabgroup.com\/flat-feet-back-problems)\n\n## Get Help For Your Back Pain Today at The Spine And Rehab Group NY\n**Back pain has many causes but should always be checked by a medical expert before it gets worse. Ignoring back pain doesn’t just result in a dip in your quality of life; you can also ignore potential signs of a more serious health problem. [The Spine and Rehab Group](https:\/\/www.thespineandrehabgroup.com\/) has extensive experience in helping our clients manage their back pain, with [certified doctors and experts](https:\/\/www.thespineandrehabgroup.com\/about\/our-doctors) always on call. We pride ourselves on fostering a partnership with each of our patients to help them regain a normal and painless daily routine. If you’re experiencing back pains of any kind, visit one of our New Jersey or New York clinics today.**\n\nPage Updated on Mar 13, 2026 by Dr. Hosny (Interventional Spine Specialist) of The Spine & Rehab Group\n\n[Home](https:\/\/www.thespineandrehabgroup.com\/) » [Blog](https:\/\/www.thespineandrehabgroup.com\/blog) » How Do I Stop My Lower Back From Hurting When I Walk?\n\nOur State-of-the-Art facilities  ![The Joint Commission - National Quality Approval](data:image\/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSI2MTkiIGhlaWdodD0iNDEzIiB2aWV3Qm94PSIwIDAgNjE5IDQxMyI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=) ![Reception Area](data:image\/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSI2MTkiIGhlaWdodD0iNDEzIiB2aWV3Qm94PSIwIDAgNjE5IDQxMyI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=) ![Our Doctors](data:image\/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSI2MjAiIGhlaWdodD0iNDEzIiB2aWV3Qm94PSIwIDAgNjIwIDQxMyI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=) ![Cabinet](data:image\/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSI2MjAiIGhlaWdodD0iNDEzIiB2aWV3Qm94PSIwIDAgNjIwIDQxMyI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=)\n\n[![The Spine & Rehab Group Logo](data:image\/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSIxNzUiIGhlaWdodD0iMTIwIiB2aWV3Qm94PSIwIDAgMTc1IDEyMCI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=)](https:\/\/www.thespineandrehabgroup.com\/) PAIN TREATMENT DOCTORS IN NJ & NYC\n\nThe Spine & Rehab Group has been a leader in specialized, non-surgical spine care and pain treatment since 1996. Founded by Dr. Amr Hosny, a Harvard-trained, triple board-certified Interventional Spine Specialist, who has performed 20,000+ interventional procedures with and without sedation in outpatient settings and has served as an Associate Clinical Professor at New York Medical College, our practice provides a multidisciplinary approach to recovery by combining interventional medicine, physical therapy, and sports medicine. We serve patients across Northern New Jersey, Central New Jersey, and key areas of Manhattan and the greater New York region, offering high-quality, evidence-based care for complex conditions such as sciatica, herniated discs, and chronic back and neck pain.\n\nTrusted by 15,000+ patients annually and specializing in a high volume of minimally invasive procedures, our [team of board-certified, fellowship-trained physicians](https:\/\/www.thespineandrehabgroup.com\/about\/our-doctors) is consistently recognized as Castle Connolly Top Doctors and NJ Top Docs. This clinical excellence is reinforced by a 4.8-star reputation across 800+ verified reviews. We accept most major insurance plans and are dedicated to providing the tri-state area with safe, effective, and non-operative alternatives to spine surgery.\n\nCONDITIONS WE TREAT\n\n- [Back Pain](https:\/\/www.thespineandrehabgroup.com\/conditions\/back-spine)\n- [Neck Pain](https:\/\/www.thespineandrehabgroup.com\/conditions\/neck)\n- [Sciatica Pain](https:\/\/www.thespineandrehabgroup.com\/about-sciatica-lumbar-radiculopathy)\n- [Nerve Pain](https:\/\/www.thespineandrehabgroup.com\/conditions\/nerve-pain)\n- [Knee Pain](https:\/\/www.thespineandrehabgroup.com\/knee-pain)\n- [Sports Injuries](https:\/\/www.thespineandrehabgroup.com\/conditions\/sports-injuries)\n- [More conditions...](https:\/\/www.thespineandrehabgroup.com\/conditions)\n\nQuick Links\n\n- [About Us](https:\/\/www.thespineandrehabgroup.com\/about)\n- [Our doctors](https:\/\/www.thespineandrehabgroup.com\/about\/our-doctors)\n- [Procedures](https:\/\/www.thespineandrehabgroup.com\/services)\n- [Awards](https:\/\/www.thespineandrehabgroup.com\/awards)\n- [Patient Reviews](https:\/\/www.thespineandrehabgroup.com\/awards\/reviews-testimonials)\n\nFIND A PAIN CLINIC\n\n- [Locations](https:\/\/www.thespineandrehabgroup.com\/locations)\n- [Paramus, NJ](https:\/\/www.thespineandrehabgroup.com\/locations\/paramus-nj)\n- [Riverdale, NJ](https:\/\/www.thespineandrehabgroup.com\/locations\/riverdale-nj)\n- [Englewood Cliffs, NJ](https:\/\/www.thespineandrehabgroup.com\/locations\/englewood-cliffs-nj)\n- [East Brunswick, NJ](https:\/\/www.thespineandrehabgroup.com\/east-brunswick-nj)\n- [Millburn, NJ](https:\/\/www.thespineandrehabgroup.com\/locations\/millburn-nj)\n- [Greenwich Village, NY](https:\/\/www.thespineandrehabgroup.com\/locations\/greenwich-village-nyc)\n- [Midtown East, NY](https:\/\/www.thespineandrehabgroup.com\/locations\/midtown-east-nyc)\n\nMain Office:   \n 140 NJ-17,   \n Paramus, NJ 07652   \n 201-474-3656\n\nCONTENT REVIEWED BY BOARD-CERTIFIED SPINE & PAIN SPECIALISTS\n\nAll medical content on this website is written, regularly reviewed, and approved by board-certified physicians for clinical accuracy. The information provided is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Results may vary, and individualized treatment plans are developed through consultation with a qualified spine specialist or healthcare provider. Always consult your physician regarding any medical condition or treatment. If you are experiencing a medical emergency, call 911 immediately.\n\n[201-474-3656](tel:+12014743656)\n\n- [Privacy](https:\/\/www.thespineandrehabgroup.com\/privacy-policy)\n- [Terms](https:\/\/www.thespineandrehabgroup.com\/terms-of-use)\n- [Notice of Privacy Practices](https:\/\/www.thespineandrehabgroup.com\/npp)\n- [Accessibility](https:\/\/www.thespineandrehabgroup.com\/accessibility-statement)\n- [SMS Terms](https:\/\/www.thespineandrehabgroup.com\/sms-terms)\n- [Blog](https:\/\/www.thespineandrehabgroup.com\/blog)\n- [Sitemap](https:\/\/www.thespineandrehabgroup.com\/site-map)\n\n© 2026 THE SPINE & REHAB GROUP \\| NEW JERSEY SPINE & PAIN DOCTORS\n\nWebsite & SEO by [NYMM](https:\/\/www.nymedicalmarketing.com\/)\n\n[![ClickCease](https:\/\/monitor.clickcease.com\/)](https:\/\/www.clickcease.com\/)\n\n×\n\n**MEDICAL CONTENT, FACILITY & PROCEDURE DISCLAIMER**\n\n**Facility & Treatment Locations**: The Spine & Rehab Group provides consultations, diagnostic evaluations, non-surgical spine care, and minimally invasive interventional pain procedures at its office locations. Certain advanced procedures may be performed at accredited ambulatory surgical centers or hospital facilities based on the patient’s treatment plan.\n\n**Medical Content**: Information on **thespineandrehabgroup.com** is for educational purposes only and does not constitute medical advice. Use of this website or communication through it does not establish a physician-patient relationship. Diagnosis and treatment require an in-person evaluation by a qualified healthcare provider.\n\n**Results & Expectations**: Individual results vary. Any treatment descriptions, testimonials, or case examples are for informational purposes only and do not guarantee specific outcomes\n\n**If you are experiencing a medical emergency, call 911 immediately.**","attrs_readable_markdown":"![Woman suffering from back pain while walking](data:image\/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSI4NjkiIGhlaWdodD0iNTkwIiB2aWV3Qm94PSIwIDAgODY5IDU5MCI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=)\n\n*The posture you have when walking matters more than you think. Walking places a tremendous amount of weight on the spine, which can affect the support structure of the rest of the body. If you experience [back pain](https:\/\/www.thespineandrehabgroup.com\/conditions\/back-spine) when you walk, your posture may be the underlying cause. So how do you stop your lower back from hurting when you walk? While the overarching answer can be different depending on the individual, improvements to your gait and general posture is an excellent start.*\n\n## How to Stop Back Pain When Walking\nIt’s important to understand that [lower back pain](https:\/\/www.thespineandrehabgroup.com\/about-lower-back-pain) (also known as [sciatica](https:\/\/www.thespineandrehabgroup.com\/about-sciatica-lumbar-radiculopathy), or any pain occurring from your lower back, buttocks, and legs) can have many causes. The way you walk is a likely cause, but other health conditions can also play a role. However, if you find that you experience sciatica particularly when you stand or walk, there are some changes you can make to your routine.\n\n### 1\\. Learning Proper Walking Posture\nThe right way to walk involves keeping your spine aligned with the rest of your body, preventing any weight from being concentrated on a specific area, and reducing the amount of pressure on your extremities. This method helps your back distribute the weight of your entire body and cushion the impact of each step you take.\n\n**Here are some general tips to follow for the best posture when you walk:**\n\n- Keep your head up and avoid looking down too much when you walk. This reduces the amount of strain you put on your neck.\n- Push from the rear leg. Taking long strides puts more weight on one foot, which can hurt the tendons and ligaments connecting it to the lower back.\n- Avoid slouching. If your shoulders are tense or pushed up, you strain the muscles on your back. Relax and let your shoulders roll naturally when you take your steps. Shrug occasionally.\n- Don’t roll your hips. Make sure your hips stay level when you walk. Unnatural swaying can cause you to put too much weight on one side of your body, and can even make you lose balance.\n- Pull in your stomach. Engaging your core muscles lowers your center of gravity, helping you keep your balance. This also avoids unevenly distributing your weight around your lower back.\n- Practice proper footwork. Your foot should hit the ground heel-first, rolling through to the ball of your foot, and pushing off with your toes. Avoid flat steps or striking the ground toe-first.\n\nImproving your walking posture helps your lower back by lessening the amount of stress your lower leg, calf, and foot muscles go through. Since you’re putting most of your weight on your foot when you walk, your spine and lower back are affected by the impact of your steps. This is one of the most effective ways to address chronic pain, since this kind of pain develops because your body has been misaligned for so long. Once it acclimatizes to better posture, you should find that both acute and chronic pain while walking eases significantly.\n\n**Read more:** [Lower Back Pain When Sitting: Causes, Diagnosis, and Treatment](https:\/\/www.thespineandrehabgroup.com\/lower-back-pain-when-sitting-causes-diagnosis-and-treatment)\n\n### 2\\. Lose Weight\nExtra weight around your stomach pulls your pelvis forward and strains your lower back, which causes acute pain when you walk. The additional weight also pulls down most of the weight of your upper body to your lower back, which adds even more pressure once you walk.\n\n> According to a [2010 review](https:\/\/doi.org\/10.1093\/aje\/kwp356) by the American Journal of Epidemiology, the higher incidence of sciatica is directly related to an increase in body mass index (BMI). Your lower back supports more weight the heavier you are so conditions like obesity can lead to persistent back pain.\n\nFat also affects the ligaments and muscles around your back since they go through more effort to move your entire mass while you walk. This is especially debilitating to the muscles around your spinal column because it forces them to contort away from the neutral position, which puts more pressure on your bones. It’s also a health choice: additional weight can force your posture to shift, which pushes your spine out of alignment when walking.\n\nIf your BMI is above what it should be and you experience frequent discomfort when walking or standing up, losing weight is one of the most effective ways to address sciatica. Consulting with your doctor or a nutritionist is highly advised.\n\n### 3\\. Get Better Footwear\nOne likely cause of back pain is flat feet or low arches. While this condition isn’t debilitating, it can cause misalignment with your bones, muscles, and ligaments. This makes your lower back stretch or contract more, leading to straining or spraining.\n\nYour doctor may recommend that you use orthotics to address this issue. Orthotics are custom-made molds that you can insert in your shoes. These simple tools correct your gait and encourage you to walk more naturally.\n\nSince the feet automatically compensate for any difference in footwear (similar to if you have something stuck in your shoe), your walking posture will also adjust. Your body will redistribute weight away from your lower back and correct any misalignments in your spine.\n\nOrthotics are also an excellent way to address chronic pain, since they’re easy to integrate into your lifestyle and can produce immediate results. While it may take some time to fully alleviate chronic pain, it can prove short and long-term relief if worn consistently.\n\nKeep in mind that orthotics and store-bought orthotic shoes or inserts are not the same. Unless you have your doctor’s explicit approval, do not buy shoe inserts from a store. Orthotics are always custom built to the patient’s needs and wearing an incorrect shoe insert can aggravate your back pain.\n\n### 4\\. Exercise and Physical Therapy\nAside from aging, prolonged inactivity is a significant factor in developing sciatica. If you lead a sedentary lifestyle or don’t get a lot of physical exercise, your joints and muscles will stiffen and freeze up. This can make standing, walking, or even sitting down painful.\n\nInactivity isn’t solely caused by lifestyle choices either – it’s also a frequent consequence of traumatic injuries or conditions that force the patient to stay in bed. Even after recovery, any kind of movement will be painful since the spine isn’t used to bearing the body’s weight anymore.\n\nPhysical exercise is one of the best ways to address chronic pain. However, older patients (or those suffering from health conditions) need to balance the need for physical exercise with their special considerations. In cases like these, [physical therapy](https:\/\/www.thespineandrehabgroup.com\/services\/physical-therapy) is a better alternative since medical staff will be close by to assist them.\n\nExercise and physical therapy are two of the most effective ways to alleviate mild-to-moderate sciatica. Your therapist will put you through a strict training regimen designed to loosen your joints and strengthen your muscles, allowing your spine to better support your weight. They may also recommend some exercises that you can follow at home.\n\n**Related article:** [Is Acupuncture For Lower Back Pain Effective?](https:\/\/www.thespineandrehabgroup.com\/acupuncture-for-lower-back-pain)\n\n### 5\\. Hot and Cold Therapy\nIce bags and heating packs are excellent remedies for acute back pain, though they provide short-term relief compared to other treatments. However, they still work well as supplementary aids when used in tandem with other methods.\n\nHeat therapy works by improving blood flow and circulation to your lower back, which loosens your muscles and dilates your blood vessels. This allows nutrient-rich blood to flow into these areas, relieve any pinched muscles or nerves, and promote healing damaged tissue.\n\nCold therapy works by reducing blood flow, which helps ease inflammation and reduce swelling. This is excellent for joints and tendons that have been pulled or strained while walking. It temporarily reduces nerve activity in your lower back and alleviates pain.\n\nLike orthotics, you must get your doctor’s approval before integrating these treatments with how you manage your back pain. If there is no discernible change or an increase in pain while you’re applying hot and cold therapy, stop the treatment and see your doctor immediately.\n\n## Why Does My Back Hurt When I Walk?\nThe spine fulfills two important roles in how the body works: it’s flexible to allow a wide range of movement, but it’s also the central support column that holds up the body. This means that it can be subjected to a significant amount of strain from daily activities, with some actions being more stressful than others.\n\nYour spine is also the main pathway of your nervous system, so any pain around your back can be significantly more painful than other parts of your body. And since your spine acts as your body’s primary support, any pain or discomfort it experiences can start a cascade of problems.\n\nAdditional weight, poor posture, and lifestyle habits are some primary reasons patients develop back pain. These factors put significant stress on your spine in areas where it’s not built to handle it, which results in acute back pain when you walk. Even your general health affects how your lower back can hold up to pressure: osteoporosis, smoking, and diabetes are all health conditions that can affect your spine.\n\nAnother factor to consider is your sleeping position. Because your spine is built to flex and it follows a normal curvature (also known as the neutral spine position) the wrong sleeping position can cause your joints to freeze or twist unnaturally. If you experience a lot of back pain after waking up, your [sleeping position may be the cause](https:\/\/www.thespineandrehabgroup.com\/what-causes-lower-back-pain-after-sleeping).\n\n**Learn more:** [Can Having Flat Feet Cause Back Problems?](https:\/\/www.thespineandrehabgroup.com\/flat-feet-back-problems)\n\n## Get Help For Your Back Pain Today at The Spine And Rehab Group NY\n**Back pain has many causes but should always be checked by a medical expert before it gets worse. Ignoring back pain doesn’t just result in a dip in your quality of life; you can also ignore potential signs of a more serious health problem. [The Spine and Rehab Group](https:\/\/www.thespineandrehabgroup.com\/) has extensive experience in helping our clients manage their back pain, with [certified doctors and experts](https:\/\/www.thespineandrehabgroup.com\/about\/our-doctors) always on call. We pride ourselves on fostering a partnership with each of our patients to help them regain a normal and painless daily routine. If you’re experiencing back pains of any kind, visit one of our New Jersey or New York clinics today.**\n\nPage Updated on Mar 13, 2026 by Dr. Hosny (Interventional Spine Specialist) of The Spine & Rehab Group","meta_canonical":null}

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Meta Title	How Do I Stop My Lower Back From Hurting When I Walk?
Meta Description	Learn more about how do you stop your lower back from hurting when you walk. While the overarching answer can differ depending on the individual, improvements to your gait and general posture are an excellent start.
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Boilerpipe Text	The posture you have when walking matters more than you think. Walking places a tremendous amount of weight on the spine, which can affect the support structure of the rest of the body. If you experience back pain when you walk, your posture may be the underlying cause. So how do you stop your lower back from hurting when you walk? While the overarching answer can be different depending on the individual, improvements to your gait and general posture is an excellent start. How to Stop Back Pain When Walking It’s important to understand that lower back pain (also known as sciatica , or any pain occurring from your lower back, buttocks, and legs) can have many causes. The way you walk is a likely cause, but other health conditions can also play a role. However, if you find that you experience sciatica particularly when you stand or walk, there are some changes you can make to your routine. 1. Learning Proper Walking Posture The right way to walk involves keeping your spine aligned with the rest of your body, preventing any weight from being concentrated on a specific area, and reducing the amount of pressure on your extremities. This method helps your back distribute the weight of your entire body and cushion the impact of each step you take. Here are some general tips to follow for the best posture when you walk: Keep your head up and avoid looking down too much when you walk. This reduces the amount of strain you put on your neck. Push from the rear leg. Taking long strides puts more weight on one foot, which can hurt the tendons and ligaments connecting it to the lower back. Avoid slouching. If your shoulders are tense or pushed up, you strain the muscles on your back. Relax and let your shoulders roll naturally when you take your steps. Shrug occasionally. Don’t roll your hips. Make sure your hips stay level when you walk. Unnatural swaying can cause you to put too much weight on one side of your body, and can even make you lose balance. Pull in your stomach. Engaging your core muscles lowers your center of gravity, helping you keep your balance. This also avoids unevenly distributing your weight around your lower back. Practice proper footwork. Your foot should hit the ground heel-first, rolling through to the ball of your foot, and pushing off with your toes. Avoid flat steps or striking the ground toe-first. Improving your walking posture helps your lower back by lessening the amount of stress your lower leg, calf, and foot muscles go through. Since you’re putting most of your weight on your foot when you walk, your spine and lower back are affected by the impact of your steps. This is one of the most effective ways to address chronic pain, since this kind of pain develops because your body has been misaligned for so long. Once it acclimatizes to better posture, you should find that both acute and chronic pain while walking eases significantly. Read more: Lower Back Pain When Sitting: Causes, Diagnosis, and Treatment 2. Lose Weight Extra weight around your stomach pulls your pelvis forward and strains your lower back, which causes acute pain when you walk. The additional weight also pulls down most of the weight of your upper body to your lower back, which adds even more pressure once you walk. According to a 2010 review by the American Journal of Epidemiology, the higher incidence of sciatica is directly related to an increase in body mass index (BMI). Your lower back supports more weight the heavier you are so conditions like obesity can lead to persistent back pain. Fat also affects the ligaments and muscles around your back since they go through more effort to move your entire mass while you walk. This is especially debilitating to the muscles around your spinal column because it forces them to contort away from the neutral position, which puts more pressure on your bones. It’s also a health choice: additional weight can force your posture to shift, which pushes your spine out of alignment when walking. If your BMI is above what it should be and you experience frequent discomfort when walking or standing up, losing weight is one of the most effective ways to address sciatica. Consulting with your doctor or a nutritionist is highly advised. 3. Get Better Footwear One likely cause of back pain is flat feet or low arches. While this condition isn’t debilitating, it can cause misalignment with your bones, muscles, and ligaments. This makes your lower back stretch or contract more, leading to straining or spraining. Your doctor may recommend that you use orthotics to address this issue. Orthotics are custom-made molds that you can insert in your shoes. These simple tools correct your gait and encourage you to walk more naturally. Since the feet automatically compensate for any difference in footwear (similar to if you have something stuck in your shoe), your walking posture will also adjust. Your body will redistribute weight away from your lower back and correct any misalignments in your spine. Orthotics are also an excellent way to address chronic pain, since they’re easy to integrate into your lifestyle and can produce immediate results. While it may take some time to fully alleviate chronic pain, it can prove short and long-term relief if worn consistently. Keep in mind that orthotics and store-bought orthotic shoes or inserts are not the same. Unless you have your doctor’s explicit approval, do not buy shoe inserts from a store. Orthotics are always custom built to the patient’s needs and wearing an incorrect shoe insert can aggravate your back pain. 4. Exercise and Physical Therapy Aside from aging, prolonged inactivity is a significant factor in developing sciatica. If you lead a sedentary lifestyle or don’t get a lot of physical exercise, your joints and muscles will stiffen and freeze up. This can make standing, walking, or even sitting down painful. Inactivity isn’t solely caused by lifestyle choices either – it’s also a frequent consequence of traumatic injuries or conditions that force the patient to stay in bed. Even after recovery, any kind of movement will be painful since the spine isn’t used to bearing the body’s weight anymore. Physical exercise is one of the best ways to address chronic pain. However, older patients (or those suffering from health conditions) need to balance the need for physical exercise with their special considerations. In cases like these, physical therapy is a better alternative since medical staff will be close by to assist them. Exercise and physical therapy are two of the most effective ways to alleviate mild-to-moderate sciatica. Your therapist will put you through a strict training regimen designed to loosen your joints and strengthen your muscles, allowing your spine to better support your weight. They may also recommend some exercises that you can follow at home. Related article: Is Acupuncture For Lower Back Pain Effective? 5. Hot and Cold Therapy Ice bags and heating packs are excellent remedies for acute back pain, though they provide short-term relief compared to other treatments. However, they still work well as supplementary aids when used in tandem with other methods. Heat therapy works by improving blood flow and circulation to your lower back, which loosens your muscles and dilates your blood vessels. This allows nutrient-rich blood to flow into these areas, relieve any pinched muscles or nerves, and promote healing damaged tissue. Cold therapy works by reducing blood flow, which helps ease inflammation and reduce swelling. This is excellent for joints and tendons that have been pulled or strained while walking. It temporarily reduces nerve activity in your lower back and alleviates pain. Like orthotics, you must get your doctor’s approval before integrating these treatments with how you manage your back pain. If there is no discernible change or an increase in pain while you’re applying hot and cold therapy, stop the treatment and see your doctor immediately. Why Does My Back Hurt When I Walk? The spine fulfills two important roles in how the body works: it’s flexible to allow a wide range of movement, but it’s also the central support column that holds up the body. This means that it can be subjected to a significant amount of strain from daily activities, with some actions being more stressful than others. Your spine is also the main pathway of your nervous system, so any pain around your back can be significantly more painful than other parts of your body. And since your spine acts as your body’s primary support, any pain or discomfort it experiences can start a cascade of problems. Additional weight, poor posture, and lifestyle habits are some primary reasons patients develop back pain. These factors put significant stress on your spine in areas where it’s not built to handle it, which results in acute back pain when you walk. Even your general health affects how your lower back can hold up to pressure: osteoporosis, smoking, and diabetes are all health conditions that can affect your spine. Another factor to consider is your sleeping position. Because your spine is built to flex and it follows a normal curvature (also known as the neutral spine position) the wrong sleeping position can cause your joints to freeze or twist unnaturally. If you experience a lot of back pain after waking up, your sleeping position may be the cause . Learn more: Can Having Flat Feet Cause Back Problems? Get Help For Your Back Pain Today at The Spine And Rehab Group NY Back pain has many causes but should always be checked by a medical expert before it gets worse. Ignoring back pain doesn’t just result in a dip in your quality of life; you can also ignore potential signs of a more serious health problem. The Spine and Rehab Group has extensive experience in helping our clients manage their back pain, with certified doctors and experts always on call. We pride ourselves on fostering a partnership with each of our patients to help them regain a normal and painless daily routine. If you’re experiencing back pains of any kind, visit one of our New Jersey or New York clinics today. Page Updated on Mar 13, 2026 by Dr. Hosny ( Interventional Spine Specialist ) of The Spine & Rehab Group
Markdown	[![The Spine & Rehab Group](https://www.thespineandrehabgroup.com/wp-content/themes/spinerehab/images/the-spine-rehab-group-logo.svg)](https://www.thespineandrehabgroup.com/) [Same-day Appointments Book Online](https://www.thespineandrehabgroup.com/book-an-appointment "Book Appointment") [Call to book 201\.523.9590](tel:+12015239590) [(201) 523-9590](tel:+12015239590) [Book Online](https://www.thespineandrehabgroup.com/book-an-appointment "Book Online (Open in new Tab)") MENU - [Who We Are](https://www.thespineandrehabgroup.com/about) - [Patient Reviews](https://www.thespineandrehabgroup.com/awards/reviews-testimonials) - [Our Doctors](https://www.thespineandrehabgroup.com/about/our-doctors) - [Conditions](https://www.thespineandrehabgroup.com/conditions) - [Back Pain](https://www.thespineandrehabgroup.com/conditions/back-spine) - [Neck Pain](https://www.thespineandrehabgroup.com/conditions/neck) - [Shoulder, Elbow, Hands & Wrists](https://www.thespineandrehabgroup.com/conditions/shoulder-elbow-hand-wrist) - [Knee Pain](https://www.thespineandrehabgroup.com/knee-pain) - [Ankle & Foot Pain](https://www.thespineandrehabgroup.com/conditions/hip-ankle-foot) - [Sports Injuries](https://www.thespineandrehabgroup.com/conditions/sports-injuries) - [Other Conditions](https://www.thespineandrehabgroup.com/conditions/other-conditions) - [Treatments](https://www.thespineandrehabgroup.com/services) - [Sports Medicine](https://www.thespineandrehabgroup.com/conditions/sports-injuries) - [Interventional Spine & Pain](https://www.thespineandrehabgroup.com/services/interventional-spine-pain) - [Physical Therapy](https://www.thespineandrehabgroup.com/services/physical-therapy) - [Electrodiagnostic Medicine](https://www.thespineandrehabgroup.com/services/electrodiagnostic-medicine) - [Podiatry](https://www.thespineandrehabgroup.com/services/podiatry) - [Medical Massage](https://www.thespineandrehabgroup.com/services/medical-massage) - [Alter G Anti-Gravity Treadmill](https://www.thespineandrehabgroup.com/services/alter-g-anti-gravity-treadmill) - [Acupuncture](https://www.thespineandrehabgroup.com/services/acupuncture) - [Minimally Invasive Spine Surgery](https://www.thespineandrehabgroup.com/services/spine-surgery) - [Back Pain](https://www.thespineandrehabgroup.com/conditions/back-spine) - [Neck Pain](https://www.thespineandrehabgroup.com/conditions/neck) - [Sciatica Pain](https://www.thespineandrehabgroup.com/about-sciatica-lumbar-radiculopathy) - [Contact Us](https://www.thespineandrehabgroup.com/locations) # How Do I Stop My Lower Back From Hurting When I Walk? Castle Connolly Top Doctors ![Woman suffering from back pain while walking](data:image/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSI4NjkiIGhlaWdodD0iNTkwIiB2aWV3Qm94PSIwIDAgODY5IDU5MCI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=) The posture you have when walking matters more than you think. Walking places a tremendous amount of weight on the spine, which can affect the support structure of the rest of the body. If you experience [back pain](https://www.thespineandrehabgroup.com/conditions/back-spine) when you walk, your posture may be the underlying cause. So how do you stop your lower back from hurting when you walk? While the overarching answer can be different depending on the individual, improvements to your gait and general posture is an excellent start. ## How to Stop Back Pain When Walking It’s important to understand that [lower back pain](https://www.thespineandrehabgroup.com/about-lower-back-pain) (also known as [sciatica](https://www.thespineandrehabgroup.com/about-sciatica-lumbar-radiculopathy), or any pain occurring from your lower back, buttocks, and legs) can have many causes. The way you walk is a likely cause, but other health conditions can also play a role. However, if you find that you experience sciatica particularly when you stand or walk, there are some changes you can make to your routine. ### 1\. Learning Proper Walking Posture The right way to walk involves keeping your spine aligned with the rest of your body, preventing any weight from being concentrated on a specific area, and reducing the amount of pressure on your extremities. This method helps your back distribute the weight of your entire body and cushion the impact of each step you take. Here are some general tips to follow for the best posture when you walk: - Keep your head up and avoid looking down too much when you walk. This reduces the amount of strain you put on your neck. - Push from the rear leg. Taking long strides puts more weight on one foot, which can hurt the tendons and ligaments connecting it to the lower back. - Avoid slouching. If your shoulders are tense or pushed up, you strain the muscles on your back. Relax and let your shoulders roll naturally when you take your steps. Shrug occasionally. - Don’t roll your hips. Make sure your hips stay level when you walk. Unnatural swaying can cause you to put too much weight on one side of your body, and can even make you lose balance. - Pull in your stomach. Engaging your core muscles lowers your center of gravity, helping you keep your balance. This also avoids unevenly distributing your weight around your lower back. - Practice proper footwork. Your foot should hit the ground heel-first, rolling through to the ball of your foot, and pushing off with your toes. Avoid flat steps or striking the ground toe-first. Improving your walking posture helps your lower back by lessening the amount of stress your lower leg, calf, and foot muscles go through. Since you’re putting most of your weight on your foot when you walk, your spine and lower back are affected by the impact of your steps. This is one of the most effective ways to address chronic pain, since this kind of pain develops because your body has been misaligned for so long. Once it acclimatizes to better posture, you should find that both acute and chronic pain while walking eases significantly. Read more: [Lower Back Pain When Sitting: Causes, Diagnosis, and Treatment](https://www.thespineandrehabgroup.com/lower-back-pain-when-sitting-causes-diagnosis-and-treatment) ### 2\. Lose Weight Extra weight around your stomach pulls your pelvis forward and strains your lower back, which causes acute pain when you walk. The additional weight also pulls down most of the weight of your upper body to your lower back, which adds even more pressure once you walk. > According to a [2010 review](https://doi.org/10.1093/aje/kwp356) by the American Journal of Epidemiology, the higher incidence of sciatica is directly related to an increase in body mass index (BMI). Your lower back supports more weight the heavier you are so conditions like obesity can lead to persistent back pain. Fat also affects the ligaments and muscles around your back since they go through more effort to move your entire mass while you walk. This is especially debilitating to the muscles around your spinal column because it forces them to contort away from the neutral position, which puts more pressure on your bones. It’s also a health choice: additional weight can force your posture to shift, which pushes your spine out of alignment when walking. If your BMI is above what it should be and you experience frequent discomfort when walking or standing up, losing weight is one of the most effective ways to address sciatica. Consulting with your doctor or a nutritionist is highly advised. ### 3\. Get Better Footwear One likely cause of back pain is flat feet or low arches. While this condition isn’t debilitating, it can cause misalignment with your bones, muscles, and ligaments. This makes your lower back stretch or contract more, leading to straining or spraining. Your doctor may recommend that you use orthotics to address this issue. Orthotics are custom-made molds that you can insert in your shoes. These simple tools correct your gait and encourage you to walk more naturally. Since the feet automatically compensate for any difference in footwear (similar to if you have something stuck in your shoe), your walking posture will also adjust. Your body will redistribute weight away from your lower back and correct any misalignments in your spine. Orthotics are also an excellent way to address chronic pain, since they’re easy to integrate into your lifestyle and can produce immediate results. While it may take some time to fully alleviate chronic pain, it can prove short and long-term relief if worn consistently. Keep in mind that orthotics and store-bought orthotic shoes or inserts are not the same. Unless you have your doctor’s explicit approval, do not buy shoe inserts from a store. Orthotics are always custom built to the patient’s needs and wearing an incorrect shoe insert can aggravate your back pain. ### 4\. Exercise and Physical Therapy Aside from aging, prolonged inactivity is a significant factor in developing sciatica. If you lead a sedentary lifestyle or don’t get a lot of physical exercise, your joints and muscles will stiffen and freeze up. This can make standing, walking, or even sitting down painful. Inactivity isn’t solely caused by lifestyle choices either – it’s also a frequent consequence of traumatic injuries or conditions that force the patient to stay in bed. Even after recovery, any kind of movement will be painful since the spine isn’t used to bearing the body’s weight anymore. Physical exercise is one of the best ways to address chronic pain. However, older patients (or those suffering from health conditions) need to balance the need for physical exercise with their special considerations. In cases like these, [physical therapy](https://www.thespineandrehabgroup.com/services/physical-therapy) is a better alternative since medical staff will be close by to assist them. Exercise and physical therapy are two of the most effective ways to alleviate mild-to-moderate sciatica. Your therapist will put you through a strict training regimen designed to loosen your joints and strengthen your muscles, allowing your spine to better support your weight. They may also recommend some exercises that you can follow at home. Related article: [Is Acupuncture For Lower Back Pain Effective?](https://www.thespineandrehabgroup.com/acupuncture-for-lower-back-pain) ### 5\. Hot and Cold Therapy Ice bags and heating packs are excellent remedies for acute back pain, though they provide short-term relief compared to other treatments. However, they still work well as supplementary aids when used in tandem with other methods. Heat therapy works by improving blood flow and circulation to your lower back, which loosens your muscles and dilates your blood vessels. This allows nutrient-rich blood to flow into these areas, relieve any pinched muscles or nerves, and promote healing damaged tissue. Cold therapy works by reducing blood flow, which helps ease inflammation and reduce swelling. This is excellent for joints and tendons that have been pulled or strained while walking. It temporarily reduces nerve activity in your lower back and alleviates pain. Like orthotics, you must get your doctor’s approval before integrating these treatments with how you manage your back pain. If there is no discernible change or an increase in pain while you’re applying hot and cold therapy, stop the treatment and see your doctor immediately. ## Why Does My Back Hurt When I Walk? The spine fulfills two important roles in how the body works: it’s flexible to allow a wide range of movement, but it’s also the central support column that holds up the body. This means that it can be subjected to a significant amount of strain from daily activities, with some actions being more stressful than others. Your spine is also the main pathway of your nervous system, so any pain around your back can be significantly more painful than other parts of your body. And since your spine acts as your body’s primary support, any pain or discomfort it experiences can start a cascade of problems. Additional weight, poor posture, and lifestyle habits are some primary reasons patients develop back pain. These factors put significant stress on your spine in areas where it’s not built to handle it, which results in acute back pain when you walk. Even your general health affects how your lower back can hold up to pressure: osteoporosis, smoking, and diabetes are all health conditions that can affect your spine. Another factor to consider is your sleeping position. Because your spine is built to flex and it follows a normal curvature (also known as the neutral spine position) the wrong sleeping position can cause your joints to freeze or twist unnaturally. If you experience a lot of back pain after waking up, your [sleeping position may be the cause](https://www.thespineandrehabgroup.com/what-causes-lower-back-pain-after-sleeping). Learn more: [Can Having Flat Feet Cause Back Problems?](https://www.thespineandrehabgroup.com/flat-feet-back-problems) ## Get Help For Your Back Pain Today at The Spine And Rehab Group NY Back pain has many causes but should always be checked by a medical expert before it gets worse. Ignoring back pain doesn’t just result in a dip in your quality of life; you can also ignore potential signs of a more serious health problem. [The Spine and Rehab Group](https://www.thespineandrehabgroup.com/) has extensive experience in helping our clients manage their back pain, with [certified doctors and experts](https://www.thespineandrehabgroup.com/about/our-doctors) always on call. We pride ourselves on fostering a partnership with each of our patients to help them regain a normal and painless daily routine. If you’re experiencing back pains of any kind, visit one of our New Jersey or New York clinics today. Page Updated on Mar 13, 2026 by Dr. Hosny (Interventional Spine Specialist) of The Spine & Rehab Group [Home](https://www.thespineandrehabgroup.com/) » [Blog](https://www.thespineandrehabgroup.com/blog) » How Do I Stop My Lower Back From Hurting When I Walk? 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Readable Markdown	![Woman suffering from back pain while walking](data:image/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSI4NjkiIGhlaWdodD0iNTkwIiB2aWV3Qm94PSIwIDAgODY5IDU5MCI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=) The posture you have when walking matters more than you think. Walking places a tremendous amount of weight on the spine, which can affect the support structure of the rest of the body. If you experience [back pain](https://www.thespineandrehabgroup.com/conditions/back-spine) when you walk, your posture may be the underlying cause. So how do you stop your lower back from hurting when you walk? While the overarching answer can be different depending on the individual, improvements to your gait and general posture is an excellent start. ## How to Stop Back Pain When Walking It’s important to understand that [lower back pain](https://www.thespineandrehabgroup.com/about-lower-back-pain) (also known as [sciatica](https://www.thespineandrehabgroup.com/about-sciatica-lumbar-radiculopathy), or any pain occurring from your lower back, buttocks, and legs) can have many causes. The way you walk is a likely cause, but other health conditions can also play a role. However, if you find that you experience sciatica particularly when you stand or walk, there are some changes you can make to your routine. ### 1\. Learning Proper Walking Posture The right way to walk involves keeping your spine aligned with the rest of your body, preventing any weight from being concentrated on a specific area, and reducing the amount of pressure on your extremities. This method helps your back distribute the weight of your entire body and cushion the impact of each step you take. Here are some general tips to follow for the best posture when you walk: - Keep your head up and avoid looking down too much when you walk. This reduces the amount of strain you put on your neck. - Push from the rear leg. Taking long strides puts more weight on one foot, which can hurt the tendons and ligaments connecting it to the lower back. - Avoid slouching. If your shoulders are tense or pushed up, you strain the muscles on your back. Relax and let your shoulders roll naturally when you take your steps. Shrug occasionally. - Don’t roll your hips. Make sure your hips stay level when you walk. Unnatural swaying can cause you to put too much weight on one side of your body, and can even make you lose balance. - Pull in your stomach. Engaging your core muscles lowers your center of gravity, helping you keep your balance. This also avoids unevenly distributing your weight around your lower back. - Practice proper footwork. Your foot should hit the ground heel-first, rolling through to the ball of your foot, and pushing off with your toes. Avoid flat steps or striking the ground toe-first. Improving your walking posture helps your lower back by lessening the amount of stress your lower leg, calf, and foot muscles go through. Since you’re putting most of your weight on your foot when you walk, your spine and lower back are affected by the impact of your steps. This is one of the most effective ways to address chronic pain, since this kind of pain develops because your body has been misaligned for so long. Once it acclimatizes to better posture, you should find that both acute and chronic pain while walking eases significantly. Read more: [Lower Back Pain When Sitting: Causes, Diagnosis, and Treatment](https://www.thespineandrehabgroup.com/lower-back-pain-when-sitting-causes-diagnosis-and-treatment) ### 2\. Lose Weight Extra weight around your stomach pulls your pelvis forward and strains your lower back, which causes acute pain when you walk. The additional weight also pulls down most of the weight of your upper body to your lower back, which adds even more pressure once you walk. > According to a [2010 review](https://doi.org/10.1093/aje/kwp356) by the American Journal of Epidemiology, the higher incidence of sciatica is directly related to an increase in body mass index (BMI). Your lower back supports more weight the heavier you are so conditions like obesity can lead to persistent back pain. Fat also affects the ligaments and muscles around your back since they go through more effort to move your entire mass while you walk. This is especially debilitating to the muscles around your spinal column because it forces them to contort away from the neutral position, which puts more pressure on your bones. It’s also a health choice: additional weight can force your posture to shift, which pushes your spine out of alignment when walking. If your BMI is above what it should be and you experience frequent discomfort when walking or standing up, losing weight is one of the most effective ways to address sciatica. Consulting with your doctor or a nutritionist is highly advised. ### 3\. Get Better Footwear One likely cause of back pain is flat feet or low arches. While this condition isn’t debilitating, it can cause misalignment with your bones, muscles, and ligaments. This makes your lower back stretch or contract more, leading to straining or spraining. Your doctor may recommend that you use orthotics to address this issue. Orthotics are custom-made molds that you can insert in your shoes. These simple tools correct your gait and encourage you to walk more naturally. Since the feet automatically compensate for any difference in footwear (similar to if you have something stuck in your shoe), your walking posture will also adjust. Your body will redistribute weight away from your lower back and correct any misalignments in your spine. Orthotics are also an excellent way to address chronic pain, since they’re easy to integrate into your lifestyle and can produce immediate results. While it may take some time to fully alleviate chronic pain, it can prove short and long-term relief if worn consistently. Keep in mind that orthotics and store-bought orthotic shoes or inserts are not the same. Unless you have your doctor’s explicit approval, do not buy shoe inserts from a store. Orthotics are always custom built to the patient’s needs and wearing an incorrect shoe insert can aggravate your back pain. ### 4\. Exercise and Physical Therapy Aside from aging, prolonged inactivity is a significant factor in developing sciatica. If you lead a sedentary lifestyle or don’t get a lot of physical exercise, your joints and muscles will stiffen and freeze up. This can make standing, walking, or even sitting down painful. Inactivity isn’t solely caused by lifestyle choices either – it’s also a frequent consequence of traumatic injuries or conditions that force the patient to stay in bed. Even after recovery, any kind of movement will be painful since the spine isn’t used to bearing the body’s weight anymore. Physical exercise is one of the best ways to address chronic pain. However, older patients (or those suffering from health conditions) need to balance the need for physical exercise with their special considerations. In cases like these, [physical therapy](https://www.thespineandrehabgroup.com/services/physical-therapy) is a better alternative since medical staff will be close by to assist them. Exercise and physical therapy are two of the most effective ways to alleviate mild-to-moderate sciatica. Your therapist will put you through a strict training regimen designed to loosen your joints and strengthen your muscles, allowing your spine to better support your weight. They may also recommend some exercises that you can follow at home. Related article: [Is Acupuncture For Lower Back Pain Effective?](https://www.thespineandrehabgroup.com/acupuncture-for-lower-back-pain) ### 5\. Hot and Cold Therapy Ice bags and heating packs are excellent remedies for acute back pain, though they provide short-term relief compared to other treatments. However, they still work well as supplementary aids when used in tandem with other methods. Heat therapy works by improving blood flow and circulation to your lower back, which loosens your muscles and dilates your blood vessels. This allows nutrient-rich blood to flow into these areas, relieve any pinched muscles or nerves, and promote healing damaged tissue. Cold therapy works by reducing blood flow, which helps ease inflammation and reduce swelling. This is excellent for joints and tendons that have been pulled or strained while walking. It temporarily reduces nerve activity in your lower back and alleviates pain. Like orthotics, you must get your doctor’s approval before integrating these treatments with how you manage your back pain. If there is no discernible change or an increase in pain while you’re applying hot and cold therapy, stop the treatment and see your doctor immediately. ## Why Does My Back Hurt When I Walk? The spine fulfills two important roles in how the body works: it’s flexible to allow a wide range of movement, but it’s also the central support column that holds up the body. This means that it can be subjected to a significant amount of strain from daily activities, with some actions being more stressful than others. Your spine is also the main pathway of your nervous system, so any pain around your back can be significantly more painful than other parts of your body. And since your spine acts as your body’s primary support, any pain or discomfort it experiences can start a cascade of problems. Additional weight, poor posture, and lifestyle habits are some primary reasons patients develop back pain. These factors put significant stress on your spine in areas where it’s not built to handle it, which results in acute back pain when you walk. Even your general health affects how your lower back can hold up to pressure: osteoporosis, smoking, and diabetes are all health conditions that can affect your spine. Another factor to consider is your sleeping position. Because your spine is built to flex and it follows a normal curvature (also known as the neutral spine position) the wrong sleeping position can cause your joints to freeze or twist unnaturally. If you experience a lot of back pain after waking up, your [sleeping position may be the cause](https://www.thespineandrehabgroup.com/what-causes-lower-back-pain-after-sleeping). Learn more: [Can Having Flat Feet Cause Back Problems?](https://www.thespineandrehabgroup.com/flat-feet-back-problems) ## Get Help For Your Back Pain Today at The Spine And Rehab Group NY Back pain has many causes but should always be checked by a medical expert before it gets worse. Ignoring back pain doesn’t just result in a dip in your quality of life; you can also ignore potential signs of a more serious health problem. [The Spine and Rehab Group](https://www.thespineandrehabgroup.com/) has extensive experience in helping our clients manage their back pain, with [certified doctors and experts](https://www.thespineandrehabgroup.com/about/our-doctors) always on call. We pride ourselves on fostering a partnership with each of our patients to help them regain a normal and painless daily routine. If you’re experiencing back pains of any kind, visit one of our New Jersey or New York clinics today. Page Updated on Mar 13, 2026 by Dr. Hosny (Interventional Spine Specialist) of The Spine & Rehab Group
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