Why does one side of my lower back or hip ache when I walk or stand for a while?

Have you ever noticed a nagging ache on just one side of your lower back or hip when you’re on your feet for too long? You’re not alone—this is a question we hear from many of our customers, and it often has to do with something called leg length discrepancy. In today’s post, we’ll explore what might cause that one-sided discomfort, take a closer look at how uneven leg lengths can play a role, and share insights on what to watch for. So, if you’re tired of that persistent ache slowing you down, keep reading to learn more about what could be behind it!

That one-sided ache often stems from having one leg slightly longer than the other, which can place extra stress on your back and hips. When one leg is shorter, your body compensates by shifting weight or altering posture. Over time, these adjustments can lead to discomfort in the lower back or hip—especially after long periods of standing or walking.

Understanding Leg Length Discrepancy

Leg length discrepancy means one leg is shorter or longer than the other, and it’s more common than many realize. According to health data, around five in every 100 people may have some degree of leg length discrepancy. For some, the difference is so small that it makes no real impact, but others can experience clear discomfort. This discrepancy can be congenital (present at birth), or it can develop as a result of injuries, surgeries, or certain medical conditions.

Who Is More Likely to Develop It?

Those who have had hip or knee replacements, fractures in childhood or adolescence, or structural issues like scoliosis may be more prone to developing leg length differences. Athletes can also be at risk, as repetitive movements can sometimes accentuate an existing imbalance.

Why Can It Be a Problem?

An uneven stance places consistent stress on one side of the body, causing muscle tension, spinal misalignment, and strain in surrounding tissues. Over time, these imbalances may lead to recurring aches, joint instability, and an increased risk of overuse injuries. Recognizing whether a leg length difference is part of the problem is an important step toward addressing the discomfort.

Potential Injuries and Conditions

When one side of the body continually bears more load, the hips and lower back are especially vulnerable. This imbalance can lead to conditions such as:

1) Sacroiliac Joint Dysfunction
When one leg is shorter, the resulting pelvic tilt can exert an abnormal pull on the sacroiliac joint, which is where the sacrum (the triangular bone at the base of your spine) meets the ilium (part of the hip bone). This mechanical stress can lead to sudden, sharp jolts of pain around the lower back and buttock area, sometimes accompanied by stiffness when bending forward or twisting. Over time, repeated strain on this joint can escalate into significant discomfort that interferes with normal daily movements.

2) Lumbar Strain or Facet Joint Irritation
When the lower spine is forced to compensate for a tilted pelvis, the surrounding muscles and facet joints (zygapophyseal joints) can become overworked. Ongoing stress in this area may cause lingering soreness in the lumbar region and restricted movement, along with pain that can radiate into the hips or thighs. In more severe situations, the strain may escalate to the point of significantly limiting routine activities like lifting or prolonged sitting.

3) Hip Tendon and Muscle Strain
Uneven weight-bearing caused by a leg length difference can force the hip flexors and abductors (key stabilizing muscle groups) to work harder than usual. Over time, this extra effort can generate tightness or tenderness in the groin, as well as reduced endurance for walking or climbing stairs. If left unchecked, the strain can progress into a steady ache that hinders simple movements and daily comfort around the hip.

4) Pelvic Tilt and Postural Imbalance
Even a subtle discrepancy can eventually create a noticeable tilt in both the pelvis and spine. This altered posture may show up as a general feeling of being off-balance or tilting to one side, often accompanied by fatigue or nagging discomfort in the lower back. As this mild imbalance intensifies, it can set the stage for more significant spinal strain and reinforce a cycle of persistent postural problems.

5) Kneecap Tracking Problems (Patellofemoral Pain)
A tilted pelvis can alter the angle at which the femur aligns with the patella (kneecap). This shift in patellofemoral (PF) alignment can lead to improper kneecap tracking, causing aching or pressure at the front of the knee. These symptoms tend to show up most clearly when squatting, walking up or down stairs, or standing from a seated position. Depending on how much stress has accumulated, the discomfort may shift from occasional twinges to more pronounced pain that complicates everyday tasks.

6) Iliotibial (IT) Band Syndrome
When a leg length discrepancy tilts the pelvis, the iliotibial band (a dense strip of connective tissue along the outer thigh) may experience excessive tension. This tension is frequently felt as pain or tightness on the outer aspect of the knee and can also extend to the outer hip region. If it progresses, inflammation in this area can become a major barrier to activities like running, leading to pronounced discomfort.

7) Foot and Ankle Strains (e.g., Plantar Fasciitis, Achilles Tendinopathy)
Shifting weight more heavily onto one foot or ankle as a result of a leg length difference often increases the risk of problems like plantar fasciitis (inflammation in the tissue along the underside of the foot) or Achilles tendinopathy (irritation of the tendon at the back of the ankle). Symptoms can vary from mild, sporadic twinges to severe, stabbing pain that makes walking or standing for long periods difficult.

8) Sciatica or Radiating Nerve Pain
In some cases, an imbalanced pelvis can produce subtle twisting in the lower spine. This can irritate the sciatic nerve (a major nerve running down the leg) or related nerve pathways, causing radiating pain, numbness, or tingling. If this nerve irritation intensifies, mobility may be significantly reduced, and nerve-related discomfort is likely to appear more frequently or unexpectedly.

If an unnoticed or unaddressed imbalance persists, these conditions may worsen over time and limit your mobility. Chronic inflammation, muscle tension, and progressive joint damage can set in, leading to more severe and longer-term discomfort. Correcting a leg length difference can help realign the pelvis and spine, restore proper joint mechanics, and alleviate the strain that triggers pain. By resolving the underlying cause, you give your body the best chance to heal, stay active, and avoid further complications.

Ways to Help Leg Length Discrepancy

1. Professional Evaluation
   • Why It’s Important: Getting a thorough assessment from a trained specialist is the best place to start if you suspect you have a leg length discrepancy. Professionals can measure your legs accurately, observe how you walk, and pinpoint whether an orthotic or specific exercise plan is needed.
   • Who Benefits: Anyone uncertain about the cause or severity of their leg length difference should consider an evaluation, especially if persistent discomfort or gait issues are present.
2. Targeted Strengthening Exercises
   • Why They Help: Strengthening exercises focus on building muscles that support proper posture and balance. Stronger core and lower-body muscles can improve gait, alleviate discomfort, and reduce the impact of minor discrepancies.
   • Example Exercise: Single-Leg Bridges
   – How to Do It: 1. Lie on your back with knees bent and feet flat on the floor, arms by your sides. 2. Lift one foot off the floor, extending that leg straight out. 3. Using the opposite leg still on the floor, squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. 4. Hold for a count of two, then slowly lower your hips back down. 5. Perform 8–12 repetitions on each side. – Focus on Form: Keep your hips level throughout the movement, and avoid arching your back. Engage your core to stay steady.
   – Expected Results: Over time, you may notice improved hip stability and reduced tension around your lower back, which can alleviate some imbalance.
   – Frequency: Aim for 2–3 sessions per week.
3. Stretching to Relieve Tension
   • Why It’s Important: Tight muscles can worsen uneven walking patterns, so stretching helps increase flexibility and reduce discomfort. This can help some people with mild leg length discrepancies feel more balanced.
   • Example Stretch: Lying Hamstring Stretch
   – How to Do It: 1. Lie on your back and extend both legs. 2. Slowly lift one leg and clasp your hands around the back of your thigh (or use a strap if needed). 3. Gently pull the leg toward your chest until you feel a stretch along the back of your thigh. 4. Hold for 20–30 seconds, then switch sides. – Focus on Form: Keep the opposite leg flat on the floor and avoid straining your neck or upper body.
   – Expected Results: Looser hamstrings can lead to a better range of motion in the hips and reduced pulling on the pelvis, which may help with alignment.
   – Frequency: Incorporate this stretch into your daily routine or at least 3–4 times per week.
4. Balancing and Alignment Work
   • Why It’s Important: Simple balancing exercises train the brain and body to maintain stability. Correcting subtle posture issues can ease discomfort and help both legs function more harmoniously.
   • Example Exercise: Single-Leg Balance
   – How to Do It: 1. Stand upright and place your hands on your hips. 2. Slowly lift one foot off the ground, finding your balance on the standing leg. 3. If you feel steady, try closing your eyes or gently turning your head side to side. 4. Hold for 20–30 seconds, then switch legs. – Focus on Form: Maintain good posture—keep your shoulders back, core engaged, and spine neutral.
   – Expected Results: Improves overall stability and makes it easier to walk or run with less strain on either side.
   – Frequency: Practice daily, as it requires minimal space and no equipment.
5. How Therapy Can Help
   • Options: Physical therapy, chiropractic care, and other forms of targeted therapy can be particularly helpful when exercises alone aren’t enough. A professional can tailor a specific plan for you, monitor your progress, and make adjustments as needed.
   • Why It’s a Good Option: Therapists and specialists often use customized strategies—like gentle manipulations, guided strengthening, and specialized stretches—that address the root cause of your imbalance. They can also provide support tools, such as lifts or braces, if required.
6. When to Expect Results and Who Benefits Most
   • Timeline: If you have a minor leg length discrepancy, you might notice improvements in balance and comfort within a few weeks of consistent exercises and stretches.
   • Severity Matters: These exercises typically suit mild discrepancies. If your leg length difference is more severe or if persistent pain continues, you might need additional methods such as custom orthotics or, in some cases, surgical intervention.
   • Consistency is Key: Even when improvements begin to show, keeping up with your routine is essential to maintain long-term benefits and prevent the return of discomfort.

Correcting It with Heel Lifts

Heel lifts provide a simple yet effective way to address leg length discrepancies. By placing a lift under the heel of the shorter leg, you help level your pelvis and spine. Aligned hips can ease tension on one side of the lower back or hip, leading to greater stability and reduced discomfort over time. With consistent use, heel lifts may gradually support more balanced posture and smoother movement and reduce discomfort.

Why Choose Heel Lifts from NuovaHealth

NuovaHealth’s heel lifts are designed to provide reliable support, comfort, and durability. Here’s what sets them apart:

• High-Quality Materials: Crafted from breathable, long-lasting materials that won’t add bulk or trap excess heat, these lifts deliver dependable support all day.

• Effective Alignment: Each lift is contoured to fit snugly in your shoe, helping you stand and walk with proper alignment. This focus on positioning may help eliminate the uneven strain that can lead to recurring back or hip discomfort.

• Tailored to You: NuovaHealth’s heel lifts come in various thickness options, allowing you to customize the height to match your specific needs. This personal fit helps you feel secure and balanced during everyday activities.

• Comes With a 30-Day Money-Back Guarantee:

1. Purchase and try the heel lifts for up to 30 days.
2. If the fit or feel isn’t right for any reason, reach out for a return.
3. Enjoy a full refund without any hassle.

Choosing NuovaHealth’s heel lifts means investing in a targeted solution that supports more even posture and smoother movement over time. And if they’re not the perfect match, our simple return process has you covered.

Summary

In conclusion, it’s usually best to start with a professional evaluation to ensure you’re getting the right level of care—and to avoid worsening any underlying issues. Even small adjustments to your routine, such as brief stretching and exercises, can make a real difference. Staying consistent and paying attention to your body’s signals is essential.

In addition, using heel lifts—especially those tailored to your specific needs—can offer extra support and alignment for the spine, hips, and legs. This can help relieve pressure on muscles and joints, contributing to greater comfort and stability in everyday movements.

Keep in mind that any advice here is for general informational purposes and should never replace a professional diagnosis or treatment from a qualified medical practitioner. It’s also important to remember that hip or lower back discomfort isn’t always linked to leg length discrepancies. Various factors—including serious health conditions—may cause ongoing pain. For instance, certain forms of cancer can affect bones or spread to the hip and lower back, causing significant discomfort and requiring timely diagnosis and treatment.