Lower back pain when standing too long/walking short distances

[MagicMarble]

To start off I am fat, not the fattest in the whole world (18st) but currently with a dietician after being referred for bariatric surgery as weight loss is something I could never maintain.

If I stand for an extended amount of time, let's say 45 minutes making dinner in the kitchen or go for a 20 minute walk, my lower back starts to hurt so bad and radiate higher, and my body seems to push forward as if it's moving away from the pain. I sit down for half an hour and I feel back to normal again. When this pain is happening it makes my legs really uncomfortable and feel like they're having mini spasms which makes me lose my balance

I've had 2 pregnancies that were c sections in the past 3 years, but I'm wondering it's it likely because of my weight or could it be something else?

Have you been for physiotherapy? I wonder if you have maybe hyper-mobile pelvis? I get a similar pain in my back and I have this issue. I've also had 3 abdominal surgeries and it screws with your ability to hold yourself well, so you could ask what exercises to do to help your back strengthen like wide squats, dead bugs
Good luck

Oh that's a good thought! I am actually a bit hyper mobile (very bendy joints) so it wouldn't surprise me if I was! Think I'll book in with my gp and start the long process of finding out where I'm a bit broken!

I can't stand for long, I was told I needed exercises to strengthen my core muscles.

Yes, strengthening your core could well help.

I could’ve written your post, also struggle to sit in a chair where I need to hold my body (rather than a sofa where I can just slouch)
I am slightly overweight but not hugely so, I’m fairly certain my issue is I need to strengthen my core after 2 c sections so maybe you could be similar?

I hear you OP. I'm obese even after losing 4 stone over last year. I can only stand still for about 3-4 minutes. I sit on a stool to cook or peel potatoes or vegetables at the sink. I know walking helps me but it is so painful. I've got a bulging disc and narrowing where nerves pass to legs. I've had a MRI scan showing the issue but it doesn't help. I used Volterol gel and I try to walk 5 mins at a time, rest for 10 mins then another 5 minutes. It's miserable. If I keep on losing weight I just hope it will help eventually. It's easier in the summer because I can swim.

Don't suppose you've got any recommendations for how I can do this at home? With two little ones is just not feasible cost or time wise for me to join a gym!

Make sure your bra properly fits.

Sounds daft but was the first thing my physio said to me. Like so many women I had a slightly too big band and too small cups - the difference in my posture has been remarkable and it made a huge difference to my back pain.

Try doing the plank. Great for core strength.Start off slow.. we’re talking seconds, then build up.
You don’t need a gym for this but you need to be consistent.
There are lots of exercise regimes for free online and you could do it at home, a few minutes initially and increase as you get fitter.

You know that feeling when you are doing up the zip on a tight pair of jeans? You kind of suck your tummy inwards and upwards?

The sensation you need is that you are doing a zip up the front, and zipping down at the back. Just keep practising that, and your stomach muscles will start to get the idea. It takes a long time, but it helps.

Youtube yoga videos.

I think you need Pilates. I think it might be too soon to do much planking, I think you need to learn to set your core and breathe with it.

I would definitely go to your GP as well because it's hard to do solo, and on case it doesnt work.

Get onto YouTube and look for something like 'gentle pilates core workout'. Could you commit to doing ten minutes a day? Do that for March. And look for a pilates class you can start going to, even once a week.

If you have money, see if you can have some sessions with a pilates trainer - even one session to set a programme. One who is also a physiotherapist maybe.

I did a pathetic 10 second plank this morning so I've found my starting point of fixing myself 😂

Well done OP!! I can't even manage to get down to the floor to do that. I won't even discuss the inability to get back up again 😂

Well done on your plank! Very easy to plank with your bum high in the air, so if someone could check your form, it'll make it even more effective! There will be loads of You Tube videos for core work, crunch varieties, plank varieties etc. Pilates really focuses on sorting out core too (but I think Pilates better if done with an in person instructor to check form).

You could also consider Body Coach - his PE with Joe that he did during lockdown, you could do with your kids? Very short sessions, but will get you all moving.

I've not belonged to a gym for years (and my littlies are now 16 & 18 😮), I've done a variety of home workouts over the years (as well as in person classes once they were a bit older). It's definitely super challenging when you're tired and struggling to find 5 mins in your day. But it's also great for them to see you modelling exercise in your life. My exercise denier eldest has taken up running since leaving home, I think seeing me and DH always exercise has reinforced the 'exercise is just a normal part of life' message. Good luck, and be kind to yourself!

I am with you here. I get pains in my leg too.

I am v large and have been inactive and not sure where to start. I have a physio appt tomorrow but last time he just told me to lose weight. It's a vicious circle!

@AmazingLemonDrizzle talk to them about Pilates?

I use Youtube videos. A combination of Body Fit by Amy (core workout with 6kg and 8kg kettlebells) and Yoga with Adriene. A combination of strength and flexibility have really helped my low back pain.

I've always loved hiking/rambling but about a year ago was struggling with low back pain when walking. I was worried I'd have to give up a hobby I've enjoyed for years but now, a year on, it's more or less gone.

You can plank against the wall when you start. Might be more sustainable!

Look online at the Simplistic Mobility Method. It’s a one-off payment (about £60 I think, but there is a free programme you can try first) and a FB group for people who are doing it. It’s basically a series of exercises and there are videos to support you doing them, and it works on core strength and flexibility. I had similar issues with my back and since I’ve been doing it it’s so much better.

I had this and it turned out to be stage 4 rectovaginal endometriosis. I had excision surgery and the lower back pain disappeared overnight.

Edit to add that pains in legs are also associated with endometriosis.

Keep at it. It takes a while, but you'll get there. A strong core makes everything else soooo much easier. Especially if you also manage to lose the weight.

Try these - they really work:

Bowflex 3-minute plank
Rebecca Louise Best Abs
Caroline Girvan Braced Core and Abs

It's not just your core also your glutes will be weak and causing any hip issues or you might have knots in them.

I thought my back pain was a slipped disc turns out it's just weak glutes and core and knots on at the trigger points in my glutes. Having physio now but working on my glutes and core has helped as have lots of stretching

You need ro also stretch your hip flexor if they are tight they can also pull on your back.

I've lost 2kg recently and my stomach feels lighter and I notice the difference so ultimately I know it's my weight I need to fix

I always used to have lower back pain, although yours sounds more significant. An easier way to strengthen your core than planks is to do toe taps - lie on your back with your legs in 'table top' position so knees at 90 degrees with the bottom part of your leg parallel to the floor. Do a pelvic tilt (use your stomach muscles to press your lower back into the floor to prevent you arching your back). Try to lower one leg at a time and touch the floor with your toe. If it's hard, don't go so low at first. If it's easier, stretch your leg out instead. But make sure you keep the pelvic tilt and don't arch your back. Planks are great but need a lot of arm strength too, and are pretty hard going to start off. Also try back bridges to help your glutes. Lie on your back, knees bent. Lift your bottom up but keep your shoulders on the floor.