There is an important connection between walking and lower back pain that most back pain sufferers fail to take advantage of. Many lower back pains are associated with inhibited buttock muscles (gluteus maximus) that cause the lower back muscles to over-work in a compensatory response to the weak buttocks. When the lower back muscles over work, they become more susceptible to strain and compress painful discs and spinal joints.
Back pain research has shown that hip muscles tend to be weaker in those who suffer with low back pain, and that adding hip muscle (including buttock) strengthening exercises to low back stabilization exercises improves low back pain disability, strength and balance significantly more than low back stabilization exercise alone. This is why most back pain experts recommend hip muscle strengthening exercises to a well-rounded low back pain rehab program.
Unfortunately, just trying to tighten or squeeze the buttocks more while walking, or while performing hip exercises such as glute bridges, squats and lunges, does not properly activate the gluteus muscles and fix this common mechanical cause of lower back pain. This is because the buttocks have often become neurologically inhibited, as opposed to simply being weak. Years of improper hip mechanics and seated postures often cause the nervous system to learn dysfunctional hip and lower back movement, and simply trying to tighten or squeeze the buttocks harder will only strengthen this compensatory dysfunction further.
The answer that most low back pain sufferers with weak buttocks and over active lower back muscles are looking for is to re-establish normal nerve pathways that control these muscles. Activating an inhibited buttock muscle in this way may be accomplished using several different rehab approaches, including modifying the arm swing during daily walks.
Lower back pain can thus be helped by changing the way one walks. Walking and lower back pain are definitely connected, and learning how to modify walking to address the mechanical issues and muscle imbalances that cause lower back pain is an easy and effective means of self-help. Try the following approach with your daily walking motions to improve your gluteus max activation and strength.
Begin by feeling the hardness of your buttock (gluteus max) muscle with your hands as you walk. Normally, the gluteus will contract (harden) just before your foot strikes the ground and will remain tight until the opposite side is about to foot strike. Compare the tension from right to left buttocks, and identify how tight (hard or strong) each buttock normally is, and note any asymmetry from right to left sides.
Increase the distance that your opposite arm swings forward as you walk to activate and harden a soft or weak buttock. If you have a weak right buttock muscle, increase the forward swing distance of your left arm. Be sure to move your entire arm forwards, not just your forearm. As your left arm increases its swing, you will feel the difference in your right buttock tension with your right hand just before your right foot strikes the ground. This increase of gluteus max tension will remain as your hips and torso travel over and past your weight bearing right leg.
You can also compare right to left buttock muscles for tension asymmetry while monitoring arm swing distance. It is typical for the side of the weaker buttock to be associated with a decreased or shorter distance of opposite forward arm swing. By changing your arm swing motion, you can use walking to reduce lower back pain.
Plug this modification into your daily fitness walks and other daily walking activities to improve the activation of your buttock muscles and decease the compensatory over stress to your lower back. It often takes several weeks to months of practice to change the nerve pathways more permanently, but pain relief may occur after just 1 or 2 walks. Research has proven that incorporating buttock muscle activation and strengthening exercise provides more back pain relief than back muscle or general exercise alone. Using simple arm swing motions help you enjoy these benefits during your daily walking activities without requiring any additional back rehab time or exercise equipment. With practice, you will be walking lower back pain away.
Dr. Michael C Remy, DABCO, CCSP is a chiropractic sports orthopedist who specializes in custom walking exercises for back pain and spine rehabilitation. His Walk Away Back Pain™ Program offers simple and effective back pain solutions through improved walking movements and techniques.
Disclaimer: Please be advised that any exercise or movement advice given is for general information purposes only. There is no intent to diagnose, treat, or suggest personal advice as per your individual health issues or status. Certain exercise and movement advice given here may be harmful for your condition, and may cause injury or a worsening of your condition, as well as other health problems. Always consult with your own doctor before beginning or changing exercises or body movements.
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