There’s something about a walk by the lake that resets your whole day. In Burlington, Spencer Smith Park and the waterfront trail are go-to spots for fresh air, a mental reset, and getting those daily steps in. Walking is a smart way to stay active, but if your lower back has been touchy lately (or winter turned you into a professional sitter), the first few “nice weather” walks can also stir up low back pain fast.
How Walking May Irritate a Stiff Lower Back
After months of limited movement, the hips often tighten, and the lower back begins to do extra work. Then spring arrives, and you jump from short indoor steps to long lakefront loops. Add posture drift, a phone in hand, and shoes that look great but don’t absorb impact, and your spine may start feeling it.
Long strides with limited hip motion may increase stress through the lumbar joints. A slight forward lean, common when it’s windy off the water, can also load the lower back. It’s subtle, but over a few walks, it adds up.
Easy Adjustments to Keep Your Walk Feeling Good
Try these simple changes on your next waterfront stroll:
- Start with a shorter out-and-back and build up over a week or two
- Keep your ribs stacked over your hips (think “tall through the crown,” not stiff)
- Let your arms swing, which may help rotation through the mid-back, so the lower back is less likely to compensate
- Choose footwear with cushioning and a stable heel, particularly on longer walks
- Take a 30-second reset break, stand tall, roll your shoulders back, and take a few slow breaths before continuing
A quick warm-up helps too, even in the parking lot. Gentle hip flexor stretches and ankle circles help reduce that first-mile stiffness.
When It’s Time To Get Checked
If pain lingers after walks, travels into the hip or leg, or makes you change how you move, it’s worth an assessment. Chiropractic care aims to help restore spinal mobility and reduce mechanical stress, especially when combined with soft-tissue work, exercise guidance, and posture education. Some people may also benefit from spinal decompression, depending on what the exam shows.
Enjoy the Trail With a Plan That Respects Your Back
If your lower back is flaring up every time you hit the waterfront, book a visit today and get clear answers.
