If you struggle with back or leg pain when standing or walking, you're not alone. Many older adults with spinal stenosis or degenerative disc disease experience discomfort after just a few minutes of these activities. The good news is that there are ways get relief!
Watch the video below to learn how to stand and walk longer without pain in your back or legs.
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What Back and Leg Pain When Standing and Walking?
Standing still and walking are different activities, but they share a common issue when it comes to spinal stenosis or degenerative disc disease.
The main problem is that when you arch your back (extension), it compresses the joints in your lower back and narrows the spaces where the nerves exit your spine.
As you age, it's normal for the discs in your spine to dry out, which can reduce your ability to tolerate backward bending.
If you've been told to "stand up straight" all your life, this can worsen the problem. By increasing the arch in your lower back, you jamming the joints in your back together and compress the nerves that go down into your legs.
How to Stand Longer Without Pain
When standing, it's crucial to balance your center of gravity over your feet.
If you lean too far forward or backward, you'll struggle to stand for long periods without pain.
Many people with tight hip flexors tend to lean forward, which forces the back muscles to work harder to keep them upright.
One of the best ways to improve your standing tolerance is to stretch your hip flexors.
Here's a simple exercise:
Hip Flexor Stretch
Stand with one foot slightly in front of the other.
Roll your pelvis underneath you and push your hips forward until you feel a stretch in the front of your hip.
Hold this position for about a minute.
Allow your back heel lift off the floor to intensify the stretch, which als9 mimics the push-off phase of walking.
Wall Lean Exercise
Stand with your back against a wall and walk your feet out a little. Tilt your pelvis to flatten your lower back against the wall.
You don't need to force your shoulders and head against the wall, just focus on keeping your lower back flat.
This exercise helps stabilize your lower back and stretch out your chest muscles, which can reduce the tendency to overarch your lower back when standing.
Pelvic Tilt and Lift
When standing, think about doing a slight pelvic tilt to flatten your lower back.
Lift your chest slightly while keeping your head neutral.
This posture helps align your head, shoulders, trunk, hips, knees, and feet, allowing you to stand longer without pain.
How to Walk Longer Without Pain
Walking requires you to move forward, which means your center of gravity must shift in front of your feet.
However, walking with too much of an arch in your lower back can cause pain.
Here are some tips to help you walk more comfortably:
Lean Slightly Forward
As you walk, lean forward slightly while pushing off with your toes.
You don't want to walk hunched over, it's just a slight lean.
This slight forward lean, combined with pushing off your toes and squeezing your glutes, helps keep your lower back in a neutral position.
Avoid Overstriding
Taking long strides can lead to excessive arching in your lower back. This is especially true if you have stiff hip flexors.
Shorten your steps if necessary to avoid this. Focus on pushing off with your back foot rather than pulling with your front leg.
Use a Cane or Walker if Needed
If pain persists, using a cane or a wheeled walker can help by offloading some of your weight from your spine.
Place the cane in the opposite hand of the more painful leg to reduce pressure on that leg.
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Leaning slightly forward on a wheeled walker can also provide relief by allowing slight lumbar flexion.
Using a Back Brace to Stand and Walk Longer
In some cases, using a back brace can help you stand or walk longer if you have spinal stenosis or degenerative disc disease.
One that I commonly recommend is the DDS 300 Back Decompression Belt.
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This brace has air columns that expand vertically to unload your spine and help you stand and walk longer without pain.
Conclusion
By understanding the underlying causes of pain when standing and walking, you can take steps to manage your symptoms.
Stretching your hip flexors, maintaining proper posture, and using assistive devices when needed can help you stay active and comfortable.
Need Help To Stand and Walk Without Pain?
If you live in the St. Louis area and need help to stand longer and/or walk farther without pain, we'd be happy to help you. Just tap the button below to request an appointment with one of our specialist physical therapists.