More and more people are suffering from back problems, often at a young age. The reasons are not only a lack of physical activity, but, above all, incorrect posture. This article explains why the way we walk can cause pain—and how it can be avoided.
Walking as the Foundation of Human Movement
Evolution did not design us for sitting. Our bodies are built for upright, dynamic walking. This becomes especially clear when we take a closer look at human anatomy. The spine has a natural S-shape, which helps absorb impact while walking. Our center of gravity is positioned in a way that allows balance both when standing still and while moving.
A look at the structure of the pelvis and hips also reveals that our ancestors spent most of their day walking. The human pelvis is wider and more stable than that of four-legged mammals. This design allows the body to support weight on one side while walking without losing balance.
Our feet also show that we are made for upright movement. The longitudinal and transverse arches act like natural springs. They help absorb impact forces with every step, reducing stress on joints and the spine.
What “Proper Walking” Means
Walking is much more than simply maintaining an upright position. It also depends on posture, muscular engagement, and step mechanics. For optimal movement, the head should act as an extension of the spine. The shoulders remain relaxed and are not pulled forward, while the gaze is directed ahead. Increasingly, however, our eyes are drawn downward—often toward a smartphone. This leads to noticeable shifts in the way we walk: the upper body tilts slightly forward, causing the body’s center of gravity to move out of alignment.
To compensate for this imbalance, step length and foot placement automatically change. Steps often become shorter, foot roll-through less complete, and overall movement less fluid. At the same time, strain on the neck, shoulders, and lower back increases.
As a result, tension in the neck and shoulder area is common. More and more adults—and even children—are reporting back pain. One possible reason is insufficient or incorrect upright movement in everyday life.
A natural step pattern is also essential for optimal walking. Experts recommend an even, relaxed stride length and advise against hurried or dragging steps. Instead, the movement should follow a steady rhythm.
The foot plays a crucial role in this process. Ideally, it should make contact with the ground at the heel and roll smoothly through the midfoot. An active push-off through the toes completes the movement and provides both forward momentum and stability.
The right footwear can support this process as well. Shoes should allow sufficient freedom of movement while still offering adequate protection. MBT shoes, for example, provide a targeted impulse for a more active gait. Their specialized sole construction encourages a more dynamic step pattern and promotes a more conscious foot roll.
Common Mistakes in Everyday Walking
Despite getting plenty of movement in daily life—experts often recommend around 7,000 steps per day—poor posture can still lead to back tension. A common cause is a forward-leaning upper body. In this position, the head no longer acts as an extension of the spine but shifts forward. As a result, the shoulder muscles are placed under unnatural strain and tend to tense up.
A lack of core engagement is another frequent cause of pain, particularly in the lower back. When the abdominal and back muscles are barely activated, posture becomes unstable while walking. Short, hurried steps can also lead to muscle tension, as they disrupt the body’s natural walking rhythm and distribute strain unevenly.
However, everyone can actively work on improving their gait. A simple first step begins with a mental image: imagine being pulled upward like a marionette on a string, gently lifting and aligning the body. Those who follow this impulse quickly notice how a slouched posture straightens, allowing the spine to extend naturally. The shoulders also fall back more easily instead of hanging forward without support.
The result: walking feels more stable and lighter, the spine is relieved, muscles activate more naturally, and tension can be noticeably reduced.