If you’ve been struggling with low back pain when walking uphill it could be a sign that you are having a disc dysfunction.
What is a disc dysfunction? Well that can be a small tear or aggravation in the outer ring of the disc, a protrusion or herniation.
When you are walking uphill it changes the angle of the low back and hips which mimics bending over slightly. If you’re already having pain with bending forward then yes walking uphill will increase the pressure on that low back because it’s like walking in a bent over position. The higher the incline the more pressure and pain it will put on the low back.
So what’s the solution to decrease the low back pain when walking uphill? There are multiple ways to go about it of course but here are my two go to ways for patients.
- Activate the glute/butt muscles before your walk.
- Minimize the pressure on the disc by doing an exercise that pumps the disc before the walk to reduce the pain
Long term the back will need more support to withstand the bending and walking uphill. Strengthening the glutes over time will help reduce the aggravation on the low back but is only one piece of the puzzle.
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