Why Does My Lower Back Hurt When I Stand/Walk for a Long Time? (and how to help it)

If you notice your lower back start to ache after you’re standing up for long periods of time, you’re not alone.
It’s actually one of the most common things we see at the clinic for lower back.
It usually confuses people because, you’re not really doing anything, right? Just standing around or walking around.
Do you know anyone who complains of their back getting sore after standing or walking, or is about to go away for a few days? Please share this video with them.
If you found this video useful/interesting, please like it and subscribe to our channel so you can see more videos as we release them.
Once you’ve tried either of the tips, let us know if it helps/makes a difference in the comments below.
Links mentioned in video:
Stretching Series: • Stretching Series Part...
What is muscle activation?: • What is glute activati...
More links that might be helpful:
4 tips for taking care of your lower back: • 4 Tips for Lower Back ...
4 tips for taking care of your mid back: • 4 Tips for Mid & Upper...
Lower abdominal activation: • Activation Series Part...

[@lsmclinic]

More links! Since this video is turning out to be seen by a lot of people, I wanted to share more resources to help if you're not sure about how to stretch or activate your abs after watching the video: Also if you prefer shorter videos, I'm also on instagram and do a lot of reels on self-care that are only 90 seconds. Our KZbin is more for more detailed explanations for people to like those details, and Instagram is shorter overviews for people who don't - on IG we're @lsmclinicuk Stretching Series - explains how to stretch effectively: kzbin.info/www/bejne/rGTaoKR-fdqMjK8 What is muscle activation: kzbin.info/www/bejne/rGGWeZqNmtqkn9k 4 tips for taking care of your lower back: kzbin.info/www/bejne/lWLGmouNaM2hidU 4 tips for taking care of your mid back: kzbin.info/www/bejne/e4XMoXd-braCj6M Lower abdominal activation: kzbin.info/www/bejne/enTSaqCsqt2maLM

[@Nozverah2]

Is it obesity and lack of exercise? Because I'm out of shape, I live a relatively sedentary lifestyle. I also have a massive pot belly? Will that do it? I noticed when I stretch it helps.

[@jenbinder9797]

Thank you for the validation. I just started realizing this over the past year and as I did what you are describing the lower back pain has gone away. I started really feeling the subtleties in my body after beginning Physical Therapy and Myofascial work.

[@dexvt1862]

After a 3 hour walk, my lower back feels terrible. But right after following your advice to flex my abs, the lower back pain is immediately reduced. The stronger I flex my abs, the more reduction in pain.

[@lisanolte4461]

This is the best explanation I have heard. Thank you so much!

[@lsmclinic]

Thank you! I'm so happy you found it helpful :)

[@elenalevano-santini5496]

Explanations are good, however visuals are better. Consider using the drawing of a skeleton and a pointer that shows the areas you are discussing so that the rest of us can relate to what you are talking about. Thank you.

[@dominic-deeter]

Thank you for making this video! Im a 16 year old that has really bad back aches whenever i stand for more than five minutes. So. It makes working my job terrible. I've always had really bad back pain and i just want my back to feel good again!

[@moviousland]

Did you find any solution for that cuz i am having the same problem.

[@dominic-deeter]

@@moviousland hey dude! I'm 18 now and I rarely have back pain anymore. The main thing I did to help it was to stretch my lower back every day for like 5 mins. The stretches that really helped me were the cobra stretch the cat cow. Also posture is a big thing, I had a really bad anterior pelvic tilt which put a lot of pressure on my lower back. So try to be conscious of maintaining correct posture throughout the day. Doing that and stretching should help a lot!

[@rmahi17]

Thank you for your explanation with just tightening ab muscles helped out tremendously !

[@mamacamano7507]

Thank you for this information, I am going to start a job in a week whete I'll be standing for about 7 hours and I don't want yo be in pain or keep taking ibuprofen. ❤

[@lindamoreno1028]

Can't walk or stand more than 5 minutes, then the debilitating & crippling pain sets in. Due to spinal stenosis, separated vertebrae, disc degeneration & sciatica. It's awful to live with. 😔☹

[@allenjaygaming3675]

Sorry to hear that I got hernia too and I kinda understand what you mean hope you’ll get better soon and anybody with back issues 🤲🏻

[@italiangirl2440]

I totally understand, I have a bad low back and 20 minutes of standing walking hurts and it's debilitating pain. I don't understand why I'm not able to get surgery to relieve this pain. It's so hard to live every day this way. I know a lot of people have debilitating pain and I wish there was more they could do for us😢

[@giuseppe3274]

Complete, clear and honest. Just what I needed❤ Great!!

[@lsmclinic]

Giuseppe, thank you so so much for your comment! I'm so glad it helped, and it makes a world of difference to know that it was helpful.

[@richardstewart6900]

What I used to call "Exhibition Back" from being stuck on a trade stand at a show all day!

[@sallyschroeder6883]

i stand at food shows and the low back and foot pain after standing on concrete for possibly 10 hours is excruciating...we have learned to suck and tuck..plus i bought a back brace and do lots of stretching exercises.. it's still an immense challenge but this is good info...thanks for sharing this vid

[@lsmclinic]

That sounds tough! I hope stretching the hip flexors can make the ab activation easier - have you seen the stretching series we have on ways to stretch more effectively? Thanks for taking the time to leave a kind comment it is so appreciated!

[@mollybrown465]

I am in excruciating pain all day and every day. My PT has given me a stretchy band and told me to use that to do leg exercises. It makes the pain worse, but she insists it’s caused by weakness in my legs. I struggle to stand long enough to make a sandwich without having a break

[@lsmclinic]

Hi Molly, I'm so sorry to hear that. While I can't comment on specific advice you've been given as I don't know the full background of your situation, I wonder if you might want to check out our activation series that talks about glute and abdominal activation? I generally say if you try anything that I've shared, that it should be completely pain free and if you have specific medical conditions to check with a healthcare practitioner who knows your situation before trying any new exercises, and I hope that gentle ab and glute activation wouldn't be painful but might start to help. I hope you can get some help re pain management or something that helps your symptoms soon!

[@22RosesGrow]

I see a chiropractor because my hip joint wasn't set right when I broke my femur. So, I'm still trying to undo years of not correcting it. thank you for the info.

[@bobbikiser9443]

Thanks so much for your clear and precise information. You've been a great help.

[@lsmclinic]

Thank you Bobbi! Your kind comment is very much appreciated, and I'm so glad it was helpful.

[@100Kappes]

Thank you for this informative video. I need more exercises to my muscles.

[@lsmclinic]

You're so welcome! Really appreciate you taking the time to leave a kind comment :)

[@МаксимБазанов-и9э]

Great explanation, makes total sense. And come to think of it, for me personally the lower back feels the worst after cycling. Cycling makes tight hip flexors even tighter hence more discomfort from the lower back. Thank you!

[@laurettelaliberte8864]

This only started happening to me after knee surgery. Now, my lower back bothers me more than the knee, but only when I walk more than a few blocks and when I'm standing. I do sit quite a bit due to my job, though.

[@SomewhereInIndiana1816]

great information, thank you!

[@lsmclinic]

You're welcome! Thanks for your lovely comment!

[@Blessedpb]

That was a very good explanation and I am going to bed now but will be back on this video tomorrow and will go to your other highlighted vids. Thanks so much, I think you were really hitting on some of my main problems. Blessings, p

[@veronicaveintimilla8478]

Thanks for this explanation

[@jennigigg1532]

Very informative and helpful video. Thank you 😊

[@junbug1029]

Mine is from spinal degenerative disease, severe lumbar stenosis and bulging disks.

[@lsmclinic]

Ouch I'm so sorry to hear that! There are definitely structural issues that can be at play. However, in our clients who do have structural issues they've found gentle psoas release (not stretches, though, for these conditions) and lower abdominal activation to be helpful. But of course, with those medical conditions it's best to follow the advice of the medical practitioners who oversee your care as they know your individual circumstances.

[@debby891]

Mine too

[@elizabethanthony3916]

Same here

[@marylynch951]

Same here

[@rickthorn6522]

Thank you. This is very helpful.

[@lsmclinic]

Thank you so much for your kind comment - it is appreciated and I'm glad you found the video helpful.

[@sharonpeterson896]

It took 30+ years to find I have a congenital defect in L4 called spondylolesthesis. Not sure of the spelling on that one! Keeping weight down helps.

[@CupCaked]

Same here, plus I have what’s called a transitional lumbar vertebrae, aka an extra vertebrae. It’s like having too many teeth in your mouth, but in your lower back…not enough space. And yes, you spelled spondylolysthesis right 👏 Good luck to you.

[@paulpugh2480]

You have described me as if you know me.Thank you for your explanations.Your the best.

[@lsmclinic]

Thank you! I'm so glad it was helpful.

[@debramartin9396]

My back ,legs, hips and feet allways hurt.

[@jaymart7314]

I hear you.....I can't sit for long and I can't stand in one place but I can walk. The pain is there but after 10mins the pain gets better. Go figure,? I'm 78 maybe old age?

[@debby891]

Mine too and hate it

[@BikramAleMagar]

me also same problem , how to solve

[@janistp]

Thanks for doing this video. Just sharing my experience. I felt frustrated. It was very very technical and went into details about muscles that I could not at all imagine and the examples did not help. If you would maybe take it in two minutes and said your back hurts because you need to squeeze your abdominals and squeeze your other muscles that would’ve been worth my time.

[@siobhanirish1307]

yes. most of the video she was saying I might make a video on that to explain what I am not saying in this video which is what I said I would explain. But to be fair, I did stay to the end and will hold in the lower abdominal muscles (if I can find them) whenever I stand up or walk.😋

[@lsmclinic]

Hi Jan, so sorry to hear you're frustrated by the video and thank you for sharing your experience. You're right, the videos I share do tend to be quite technical as usually our clients like to have a thorough understanding of what's going on and how things relate to each other, and I totally get that approach isn't for everyone. To give you a TL:DR - the most common reason we see people's back hurting after standing for a long time is that their hip flexor (specifically psoas) is tight. In the video I explain where it attaches so people can understand it's all along the front of the spin in the lower back. So #1 is to gently stretch that, and I believe I shared a way to release that while standing up. #2 is that the lower abs aren't supporting the torso, so the second thing to do is focus on activating the lower abdominals. If you just strengthen or activate the lower abdominals but don't release the psoas (hip flexor), then you're just fighting tension with tension and you'll likely still have the problem. Of course, there is always the possibility that there are structural issues as well, which is why I say this is just the most common thing we see at the clinic! We also have a series on activating muscles including the lower abdominals - I can share the link with you if you like, but also understand if the style of my videos doesn't mesh with how you like to process information. But hopefully that description helps a bit and you can do some gentle release to the hip flexors.

[@lsmclinic]

Hi Siobhan, have you seen the activation series including the video about activating your lower abdominals and glutes? That is another video I did. But for if you have pain standing for long periods of time, the number one reason we see is tight hip flexors (specifically, the psoas) and the #2 reason is the lower abs. I believe I described a standing hip flexor stretch you can do in the video?

[@tinygiant9514]

Pls tell me how to avoid this, tks.

[@bonnierobinson3881]

I can go shopping if iam on my feet to long my back kills me or when iam cleaning house my back feels like it's going to bust into

[@joeschsuster4804]

I have used a lower back brace and ii feel tension in my lower bsck or hips when i take it off.

[@craftyhobbit7623]

I have developed quite a lot of issues with my back. It started a number of years ago which I noticed when I was gardening. I was re-potting an apple tree and a blackberry bush (the blackberry bush died). I thought then that it was down to me being inactive as I wasn't very active at the time, but the back pain seemed to get worse when we had to buy a new mattress - the new mattress is probably about ready to be replaced because it's worn out now. Last October, I had a fall and fell right on my tail bone, which caused a lot of pain for about a month, but my back has never been that great since then and I think the fall has caused damage, or made worse what was already there. The spine makes a grating noise sometimes when I bend it - (usually when I'm taking the lead off the dog, for instance) and I experience pain while walking and standing up - I'm not doing anything strenuous and I find that I don't walk as much as I used to with my dog - I either have to miss walks, or shorten them. Damp weather and cold temperatures seem to make the pain worse. I do also have problems with my knee, especially my left one, which I think is arthritic. (I suspect that my back might be, as well, given the grating noise that comes from there sometimes.) Are there any videos on here that might help me reduce the pain in my back? I have self-referred to the NHS services but that was a month ago now and I've not heard anything.

[@lsmclinic]

I'm so sorry to hear about the pain you're experiencing. I see you said you self-referred to NHS services. Have you gone in to an appointment with your GP so he could make a referral for you to get a scan or be seen by a specialist? Your GP may be able to assess you and if they feel your symptoms warrant it may be able to push the scan/consultation forward a bit, depending on where in the UK you live and how overwhelmed the services are there. I can't give personalised advice to you without having seen you and knowing more about your individual situation, and given the pain you're in I'd definitely recommend checking with your healthcare provider / GP / consultant before starting any new exercises. However, for lower back pain in general we find that lower ab activation and glute activation can be very helpful in supporting lower back pain. The lower abdominal activation video is in the pinned comment above, and you can see the glute activation playlist in our playlist section of our channel. The most important thing is to only try the activations as long as they're pain-free - the effort should be low, like 10%, and should feel like they're supportive, not making anything worse. You may also want to check the NHS' website about lower back pain to check/be aware of any specific symptoms that may need more urgent care, in case anything changes in your back and it gets worse. I hope you're able to see your GP and get a referral soon!

[@locosmiley2008]

I feel like someone stuck a stick in my left side, it is completely blocked and when i walk i can complete a full stretched step, my left step is shorter than the right. Driving me crazy,

[@weho_brian]

My Lower Back Hurts because im fat

[@ummbubbles]

Do you have a course on stretching your psoas?

[@lsmclinic]

Hi Jessica, thanks for your question! I don't unfortunately. We did offer video sessions during the pandemic, which we've mostly stopped now that we're back in person, but I have done a couple video sessions where I teach the person how to do a release and then record it so they can use it for their reference?

[@dianalee8967]

I'm 89 years old now but my back has been hurting since late 60s and '70s and now in my '80s it's unbearable I have degenerative spine the last two columns of my Spina Lane flat and crumbling now as I speak I guess the more years it Go the worst my back hurts all they can do for me now is give me pain pills and I'm too old to get back surgery I wouldn't want that anyway I'd end up with a wheelchair before I need it I'm in one anyway off and on but I do use a walker

[@milels6917]

My spine is bad I’m on Tramadol twice a day if I don’t take them I can’t walk far my poor husband that doesn’t have walking problems has to put up with me having to sit down I don’t want to depend on a scooter because this defeats the object of some exercise I tried what you said holding with my hands the lower abdomen it makes it easier then when I let go the discomfort came back but I can’t do this outside looking strange is there something I could wear to hold the abdomen thanks

[@lsmclinic]

So sorry to hear you're in so much pain. Have you seen the abdominal activation video that I included in the pinned comment? Of course, it's important to prioritise the advice from your medical practitioner as they're familiar with your specific situation, but hopefully gently working on the lower abs can help make it easier so you don't have to hold your stomach. You may also want to check this with your care provider to make sure it's appropriate for you given the amount of pain you're in. I hope you can find some relief soon!

[@keegan773]

You were designed to walk on all fours. 🦍 Once we decided to walk upright it put pressure on our spine.🚶‍♂️

[@lsmclinic]

We are designed to walk on two legs! We have a few distinct differences in our skeleton and pelvis compared to apes that support us walking upright - Daniel Lieberman talks about it in the Story of the Human Body. I believe that our pelvis being at an angle vs flat, and us having more lumbar vertebra than apes, mean we're designed for walking on two feet (paraphrasing as it's been a couple years since I read his book but I definitely recommend it).

[@mikecarey1990]

It hurts when your Occipital is out. I can fix it in less than a minute, and have done it for people hundreds of times without a failure.

[@irenemcwatt2088]

Most American videos are like their books - they write what they need to write in two chapters - the rest of the book is repetition. Videos are the same. 2 minutes made into 8, or even 10 minutes.

[@priscillamunjita8316]

What causes swelling of the lower back after one has been sitting down for a long time

[@lsmclinic]

Hi Priscilla, thanks for your question. I'm afraid I can't answer that one as it's not one that has presented in our clinic very often, if ever (the swelling, specifically) - I'd definitely recommend getting your back checked to make sure there aren't any spine or disc issues happening. I'd also say the potential reasons depend very much on what the swelling is like and where it's occuring, whether there's pain or no pain with it, etc. Hope you're able to get some answers soon!

[@priscillamunjita8316]

@LSM Clinic thanks a lot for your quick response

[@dessiecoder2116]

Standing all day? Same

[@Don_0089]

Spondylolisthesis 😊

[@shaunsavage1726]

I've worked 10 years in a slaughterhouse my back hurts all the time.

[@buckets212]

I didn't hear anything about the "and how to help it" promised in your title. So, this was a waste of my time.

[@ianpye8938]

Unbelievably poor verbal description of the problems. A lot of it I couldn’t understand a word she was saying.

[@ahmedam77]

Create video!

[@joycebaron672]

Surgery,