Does How You Walk Affect Your Hip And Back Pain?

The Effects Of How You Walk On Hip And Back Pain

Hi, my name is Lauren, and I wanted to write the introduction for this post. The reason being, I actually walk funny or weird by normal standards!

My knee’s go in together when I’m walking. The name for this is called knee valgus.

It has not only been a physical problem in terms of when I do walk and the effects this has on my hips and back, (details through the post) but it has an emotional toll when you live with knee valgus.

People stare at you and the way that you walk. When I would walk toward or pass people, I could see their eyes stare down toward my knees and it immediately made me feel uncomfortable and self conscious.

I couldn’t change this or that’s what I thought initially. And as a result, I felt miserable and unhappy for many years over this particular aspect of my body.

knee valgus with hip pain

For example, I didn’t wear certain clothes, I would avoid walking in front of people, I didn’t go out much socially, and so on.

And then over the years, without any form of walking correction because I didn’t seek any help, I started to feel pain in my right hip area, then in my lower back and down the side of my right leg.

A tingling sensation that was very uncomfortable.

It literally felt like a million little daggers sticking me whenever it felt like it!

I had thought to myself great! This what I really needed.

I became angry, frustrated and felt a lot of self pity (not good by the way).

The lower right side of my back was in excruciating pain, numbing when I tried to stand up let alone walk forward!

Obviously this hip and back pain affected every part of my life from work to personal activities that needed to get done daily.

Example, doing a load of washing and trying to hang it out! Driving, cleaning my house, shopping for food and so on.

Can you relate? 

I knew I had to take action and the first step basically, was to STOP WHINING, stop feeling sorry for myself and figure out what is causing this pain in my lower back?

What can I do about it, so I can return to a normal life again.

ake action on your hip pain problems

And I did change!

Please be aware, that this DID NOT happen overnight.

It took a lot of time and patience but it simply needed to be done if I wanted to release my hip and lower back pain.

My life otherwise would become bleak and painful if I did not take the required action to improve my life.

I changed the way in WHICH I walked and therefor alleviated a lot of my body aches and pains.

I also simply started to adopt a better attitude instead of feeling grumpy and blaming other issues and people for my physical pain problems!

And so I set out to learn more about my physical pain condition. I first had to do some research on the topic.

How great it is today, that we can just go online and find a wealth of information dedicated to any specific topic.

12 months down the track, life for me changed once I understood what I was dealing with.

I lost weight. (Obviously I recommend you see your qualified medical practitioner first).

lost weight to relieve my joint pain

This weight loss assisted and alleviated pressure on all parts of my body not just my back and hips! I’m definitely not saying weight-loss is the key, it isn’t. But it is definitely a key component to relieving any type of joint pain.

That has been my experience.

As I mentioned above, once you understand what you are dealing with, you can create a plan to make corrections.

Please understand also, that I still walk inwards with my knees, BUT no where near as obvious and it is no longer detrimental to my back or hip functionality, even my posture improved!

There are specific stretches I do on a daily basis that have helped significantly, the way I walk!

As a consequence to these new exercises I learnt to do and understanding WHY I was experiencing joint pain, specifically back and hip pain, it motivated me to create a plan to get rid of these pains forever.

weightloss and joint inflammation
Hi, it’s me Karen, reaching for my healthy food.
exercising to get rid of joint pain and inflammation
No pain no gain they say!

In saying that, nothing is forever really right?

But by continuing to have a clear understanding of how your body works, down to remedies for inflammation, exercising regularly, foods you eat how much and when, mindset, stretching out (which I love), relaxation techniques and so much more, your life to has the potential to change and improve to live your best life!

What follows is super valuable information about “Does the way you walk, impact on hip pain and back pain.

Enjoy and if you have any questions, please leave us a comment below.

Does How You Walk have an detrimental effect on Hip Pain and Back Pain?

Lower back pain affects up to 70% of the population at some point in their lives, with a higher prevalence of these conditions among the populations who reside in industrialized countries.

The majority of lower back pain symptoms are considered non-specific, which means a specific area of the back cannot be pointed out as the pain symptoms tend to spread throughout a certain region.

back pain sufferers

This data is reported by the latest World Health Organization statistics and accounts for the worldwide population.

Throughout the entire world, lower back pain is considered one of the most serious issues in terms of pain as it can lead to disabling effects that interrupt a person’s ability to work and conduct their usual day-to-day activities.

Many people with back pain and hip pain are not aware of the fact that they are, in reality, making their own problems worse. There are many lifestyle factors and choices that can cause a person to experience a worsening of the pain symptoms they are already suffering from in their back, as well as their hips.

In this article, we want to focus on something that a lot of people tend to overlook when it comes to making these symptoms worse – and this is the way that the person walks. Few people are truly concerned about how they walk, how they step their foot onto the ground when they move forward.

Unfortunately, this may be one of the worst mistakes that a person could make, as some common errors in walking are known to cause a significant increase in pain related to the lower back region, the hips, and some other areas of the body as well.

How Your Feet Impact Lower Back And Hip Pain

how your feet impact hip and back pain

Let’s start by considering how a person’s feet may have an impact on the pain that they experience in their hips, as well as on lower back pain.

Most people never consider how they use their feet during walking, which is quite an unfortunate factor as the incorrect use of the feet while walking might be one of the factors that are contributing to the pain symptoms that they are experiencing.

The American College of Foot and Ankle Surgeons explain that there is a strong connection between the way a person walks and a range of joints in their bodies.

The joints that may be affected by walking include the ankles and knees, as well as the hips and the back. Thus, without proper movement and walking habits, the feet might be, at least by some level, to blame for the pain that develops in the areas of the back and the hips.

They continue to explain that all of these bones and joints are connected to each other. If any of these are not in position and become misaligned, the next one will be affected.

Think of this as a chain reaction. A person would place their foot on the ground in an incorrect position. This then causes strain and improper positioning of the bone that is directly connected to the foot, as well as the ankle joint.

The effect continues to the knees and eventually meets the hips, and then the back.

When too much stress is placed on one of these bones, it ultimately affects the entire series of bones connected as well – another way that this particular effect should be thought of a chain reaction.

too much stress is placed on one of these bones

One way to identify incorrect movement of the foot or perhaps a problem with the feet that could be contributing to issues with the back and hips is to notice pain sensations that occur within the foot. It is important for patients not to ignore the pain in either one of their feet, or when both of their feet are affected.

If the pain is present in a patient’s feet, then this does not necessarily mean that they are deliberately failing to walk correctly. There are many cases where issues are present with the feet without the knowledge of the patient.

The problems are sometimes subtle and not noticeable, yet they can have a significant impact on the patient’s feet, posture, walking style, and also pain that they experience in the lower part of their body, as well as in their back.

Examples of problems that may be present and lead to the above-described complications include wear and tear that occurs to the joints in the foot.

When the cartilage wears out, and the joints become damaged, then excess stress is placed on certain areas of the foot, such as the tendons and ligaments.

This is when a person starts to experience the issues that eventually causes the development of arthritis, a condition that is not curable, but only manageable through a series of anti-inflammatory and pain relief medications.

The wear-and-tear often occurs when pain develops in the foot, and a person changes their gait. When the gait is changed, a sudden change in how stress is applied to bones, cartilage, and joints during walking occurs.

This can then affect the entire chain of bones that leads upward, ultimately causing issues with the hips, the lower back, and other areas of the body.

causing issues with the hips, the lower back

Is Walking Bad For Lower Back Pain

Physical activity is recommended for everyone – regardless of age, weight, gender, or health status. The human body relies on a steady amount of physical activity to stay healthy.

A sedentary lifestyle is also known to cause a range of problems in the human body – some of which may lead to complications such as inflammation. This can complicate things and even lead to damaged cartilage, arthritis, joint pain, lower back pain, and more.

At the same time, people with existing injuries and pain-related conditions are often told that they should limit the amount of physical activity they participate in, as well as be wary of the intensity that these physical activities are set at.

A common question asked by people with lower back pain is whether or not walking might be a bad idea for them. Since there are so many types of physical activities that are not recommended for them, it can be difficult to determine what the right types of exercises and activities would be.

Here’s a bit of good news – no, walking is not bad for you if you are suffering from lower back pain.

walking is excellent for exercise and pain relief

Regardless of why you might be experiencing pain symptoms in your back, walking is considered a low-intensity activity that can greatly benefit you.

Not only will you be improving the pain symptoms that you are experiencing, but you will also be keeping your body active – and every bit helps to avoid a completely sedentary lifestyle.

There are two important reasons why walking may be a great activity to participate in for people who are struggling with lower back pain.

We have already mentioned this one – walking helps a person avoid a sedentary lifestyle. When lower back pain becomes more severe, it can be deliberating and cause a person to feel disabled.

They can find it difficult to get up and to get moving.

This causes many people rather prefer to sit back on the couch. Unfortunately, the couch isn’t doing their backs any good.

The second reason is very important – what people may not realize is that walking might actually help to reduce their pain in an instant. When a person takes a walk, their body starts to release endorphins.

These hormones are known to inhibit the activity of pain receptors. What really happens is these endorphins bind to receptors that work within the brain – they are often referred to as opioid receptors.

Think of it this way – by walking, and a person may experience the same pain-relieving benefits that they would be able to obtain by taking opioid pain medication.

This is, of course, without having to expose their bodies to this addictive drug that has placed many people in rehabilitation centers and caused many more people to experience a wide range of side-effects.

Can I Exercise With Lower Back Pain

can you exercise to reduce hip and back pain

We’ve established that walking is a good way to relieve lower back pain and for a person to avoid falling into a sedentary life, which will really just cause their pain symptoms to become worse and also lead to a number of other health problems – including obesity!

Now, let’s consider if a person is able to exercise if they have lower back pain problems. We’ve already mentioned that fact that physical activity and regular exercise is crucial for the well-being of the body.

Walking is a light activity that can definitely help to reduce pain and benefit the body, but this isn’t always sufficient to support the needs of the human body in terms of exercise.

Actual exercises are a bit more complicated than walking in terms of lower back pain. The short answer is yes, and a person can exercise if they have lower back pain. In fact, some types of exercises can actually help to provide long-term relief for the symptoms that the person is experiencing.

At the same time, however, it is crucial for a person experiencing pain in their lower back to be extremely cautious about the specific exercises they perform, as well as that they take the limits of their own body into account.

Some types of exercises, especially the ones that place excessive stress on the back region, can cause back pain problems to become aggravated.

In fact, when a person fails to be careful, they might end up injuring their back even further – this can lead to additional problems that they did not have previously.

Fortunately, there are many exercises that a person can participate in without harming their back further. It might take some time for a person to find the right exercises.

It is a good idea to try out a few exercises, especially those promoted to help relieve lower back pain, and for the person to then see how their body reacts to these exercises.

stretching is a easy form of exercise for joint pain

Some types of stretches are also good for alleviating pain in the lower back. Back pocket stretches and press ups are both great for people with lower back pain, for example.

One essential tip when it comes to exercising – it is important that a person avoids pushing themselves too much. This is especially important when they are in pain.

If the exercise routine is making the pain feel worse, then the person should stop with the exercises that they are busy with and rest up.

What Are Orthopedic Shoes And Will They Help?

Orthopedic shoes are commonly used by many people. Even though they are sometimes associated with older people with medical issues that affect their feet, there is a significant number of younger people who wear orthopedic shoes as well.

Orthopedic shoes are not like the average shoe that a person can pick up at a local fashion store in their area. With an orthopedic shoe, a special inlay is usually designed according to the mechanics of the specific individual’s foot.

This can be very beneficial for people who have problems with their foot mechanics. The inlay will provide added cushioning and support for the person’s foot, which can help to address such poor mechanics and correct any issues that the person experiences when they walk.

walking for exercise and joint pain relief

Since the way a person walks do affect the pain they might experience in their hips and lower back regions, using orthopedic shoes in cases where issues with the mechanics of the person’s feet is present may result in improvements in lower back pain, hip pain, and even pain within the person’s ankles and knees.

Orthopedic shoes to avoid joint pain


There are many reasons why the hips and back may start to pain. When pain develops in these areas, various lifestyle factors of a person can cause the pain to become more severe – including how a person walks.

An incorrect posture and not walking correctly can have a drastic effect on symptoms like lower back pain, hip pain, and pain symptoms in related areas.

Fortunately, it is relatively easy to correct mistakes made during walking in order to improve these symptoms and to avoid further complicating existing pain symptoms in your back and hips.