Your lower back likely hurts when you walk after sitting due to muscle fatigue.
The Connection Between Sitting and Lower Back Pain
Spending long periods sitting can significantly weaken the muscles in your lower back. According to Dr. Payton, "When you spend a lot of time sitting and not moving much, the muscles along the side of your back that help you stay upright when walking can start to lose a little strength." This explains why you might experience pain specifically when you start walking after prolonged sitting.
Understanding Muscle Fatigue
Muscle fatigue is a state where your muscles become tired and less effective at supporting your body. When your back muscles are fatigued, they may struggle to:
- Stabilize your spine.
- Maintain proper posture.
- Absorb the impact of walking.
This can lead to discomfort and pain in your lower back.
Other Contributing Factors
While muscle fatigue is a primary reason, other factors can exacerbate lower back pain when walking after sitting:
- Poor posture while sitting: Slouching or sitting in a way that puts stress on your back can worsen muscle fatigue.
- Lack of core strength: Weak core muscles can contribute to instability in your back.
- Tight hip flexors: Sitting for long periods can make your hip flexors tight, which can pull on your lower back.
Addressing the Issue
To alleviate lower back pain when walking after sitting, consider the following:
- Regular movement breaks: Get up and move around every 30-60 minutes to avoid prolonged sitting.
- Strengthening exercises: Engage in regular exercises that target your lower back and core muscles.
- Examples: Planks, bridges, and back extensions.
- Stretching: Regularly stretch your hip flexors and lower back to improve flexibility.
- Good sitting posture: Ensure you are sitting with proper back support.
- Consult a professional: If pain persists, it's best to seek advice from a doctor or physical therapist.
| Factor | Explanation |
|---|---|
| Muscle Fatigue | Back muscles weaken with prolonged sitting. |
| Poor Posture | Slouching adds stress to back muscles. |
| Lack of Core Strength | Weak core muscles make it harder to stabilize the spine. |
| Tight Hip Flexors | They pull on the lower back, causing discomfort. |
