Why Does Running Hurt My Back? A Guide To Lower Back Pain

If you’re a runner, you’ve probably experienced back pain at some point. It’s a common problem, but what causes it and how can you prevent it? This guide will answer those questions and more. We’ll also provide some tips on how to treat back pain if it does occur. Keep reading to learn more!

 

What Causes Lower Back Pain After Running?

There are several potential causes of lower back pain after running. It is important to identify the specific cause to treat the pain effectively.

One potential cause is overuse. This occurs when the muscles and ligaments in the back are strained from too much repetitive motion. This can occur with any type of exercise but is more common with running because it is a high-impact activity. Treatment for this type of lower back pain after running may include rest, ice, and anti-inflammatory medication.

Another potential cause is muscle imbalance. This means that some of the muscles in the back are stronger than others. This can lead to strain on the weaker muscles, which can then lead to pain. Treatment for this type of lower back pain after running may include stretching and strengthening exercises for the weak muscles.

Lower back pain after running can also be caused by a change in running surface. If you usually run on soft surfaces like dirt trails or grass, but suddenly start running on concrete or asphalt, this can put extra strain on the muscles and ligaments in your back. Treatment for this type of lower back pain after running may include changing your running surface to something softer, such as a track or treadmill.

Finally, some people may have a structural problem that causes lower back pain after running. This can include things like a herniated disc or spinal stenosis. Treatment for this type of lower back pain after running will vary depending on the specific problem but may include physical therapy, surgery, or medication.

If you are experiencing lower back pain after running, it is important to see a doctor or physical therapist to determine the cause. Once the cause is identified, you can be treated effectively and get back to your normal activity level. Alternatively, get in touch with a running coach who can help you to assess your running form and technique. Improving your form can often help to prevent lower back pain.

How To Prevent Lower Back Pain When Running

One of the most common complaints among runners is lower back pain. This can be caused by several factors, including poor form, overtraining, and muscular imbalances.

There are a few simple things you can do to help prevent lower back pain when running. First, make sure that you maintain good form. This means keeping your head up, shoulders down and back, and hips level.

Second, focus on strengthening your core muscles. These muscles provide stability for your spine and pelvis, and can help prevent lower back pain.

Third, be sure to stretch properly before and after your runs. Stretching helps to release tension in the muscles and can prevent injuries. Finally, listen to your body. If you are feeling pain, take a break and rest.

If you follow these simple tips, you can help prevent lower back pain when running. By maintaining good form, strengthening your core, and stretching properly, you can keep your lower back healthy and pain-free.

 

Back Exercises For Runners

There are a few key back exercises that runners can do to help prevent injuries and improve performance.

The first exercise is the superman. This move helps strengthen the erector spinae muscles, which run along the spine. Start by lying face down on the ground with your arms extended in front of you. Slowly lift your upper body and legs off the ground, keeping your chin tucked to your chest. Hold for a few seconds and then slowly lower back down. Repeat 10 times.

The second exercise is the bird dog. This move helps strengthen the core muscles, including the obliques, which are important for stabilizing the hips and pelvis when running. Start on all fours with your hands under your shoulders and your knees under your hips. Extend your right arm and left leg straight out, keeping your back flat and abs engaged. Hold for a few seconds and then lower back down. Repeat on the other side. Do 10 reps on each side.

The third exercise is the Back Extension. This move helps stretch and strengthen the muscles in the lower back. Start by lying face down on the ground with your arms extended in front of you. Slowly arch your back, lifting your chest off the ground. Hold for a few seconds and then lower back down. Repeat 10 times.

Do these exercises a few times per week to help improve your running performance and prevent injuries.

How To Treat Lower Back Pain From Running

If you experience lower back pain after running, there are a few things you can do to treat it.

First, take a short period of rest – one or two days – if the pain is severe.

Secondly, gently stretch the muscles in your back to loosen them up.

Third, apply ice or cold packs to the area for 10-20 minutes at a time.

Fourth, try heat therapy or moist heat to soothe the pain. Fifth, take over-the-counter pain medication like acetaminophen or ibuprofen. Finally, avoid high-impact activities for a week or two until the pain subsides. With proper treatment, lower back pain from running will typically improve within one to three weeks.

If you are experiencing lower back pain, it is important to consult with a physician. There are many potential causes of lower back pain, and the best way to find relief is through an accurate diagnosis. However, there are some things that you can do on your own to help alleviate the discomfort. We hope this guide has been helpful and provided some useful information about lower back pain.