Running is a great way to improve your cardiovascular health and overall fitness, but it can also be tough on your body. One of the most common complaints among runners is lower back pain.
There are a number of reasons why running can lead to lower back pain. The repetitive nature of the motion can put strain on the muscles and ligaments in your back. Poor form can also lead to lower back pain, as can running on hard surfaces or in shoes that don’t provide enough support.
Fortunately, there are a number of things you can do to prevent lower back pain when running. In this guide, we’ll give you some tips on how to keep your back healthy and pain-free while you log those miles.
Why Do Your Lower Back Hurts When You Run?
There are a few different reasons why you might experience lower back pain when running. The items below are some of the most common causes:
One of the most common causes of lower back pain when running is poor form. If you’re not running correctly, you put unnecessary strain on your back and other muscles. This can lead to pain and injuries down the road.
Be sure to focus on good running form, including keeping your head up, shoulders down and back, and striking the ground with your mid-foot.
Another common cause of lower back pain is running in shoes that don’t provide enough support. If your shoes are worn out or don’t fit properly, they can put strain on your feet, legs, and back. This can lead to pain and other problems.
Make sure you have a good pair of running shoes that fit properly. It’s also a good idea to replace your shoes every 300-500 miles to ensure they continue to provide the support you need.
Running on hard surfaces can also lead to lower back pain. The impact of each step can jar your spine and lead to pain. If you live in an area with lots of concrete or asphalt, try running on a soft surface like grass or dirt whenever possible.
How To Prevent Lower Back Pain When Running
There are a number of things you can do to prevent lower back pain when running. The tips below can help you keep your back healthy and pain-free:
One of the best things you can do to prevent lower back pain is to warm up before you run. A good warm-up will increase blood flow to your muscles and tendons, making them less likely to be injured.
Try a few minutes of light cardio to get your blood flowing, then do some dynamic stretches. Leg swings, lunges, and high knees are all great exercises to warm up your muscles before running.
It’s just as important to cool down after your run as it is to warm up. A good cool-down will help your body recover from the stresses of running and reduce the risk of pain or injury.
Begin by walking for a few minutes to slow your heart rate. Then, do some static stretches, holding each stretch for 30 seconds or more.
In addition to stretching and warming up, you can also do exercises to strengthen the muscles in your back. Stronger muscles are less likely to be injured, so this is a great way to prevent lower back pain.
Try exercises like bridges, Superman, and bird-dogs. These exercises will help strengthen your core and other muscles in your back.
Foam rolling is a great way to reduce muscle soreness and improve flexibility. It can also help prevent lower back pain.
After your run, spend a few minutes foam rolling your back, legs, and hips. This will help release any tightness or knots in your muscles, making them less likely to be injured.
If you’re experiencing lower back pain, it’s a good idea to see a chiropractor or other healthcare professionals. They can help identify any problems with your spine or other joints and provide treatment to relieve your pain.
Even if you’re not currently experiencing lower back pain, regular adjustments can help prevent it from occurring. When your spine is in alignment, your muscles and joints are under less strain. This can help reduce your risk of pain or injury.
Schedule an appointment with your chiropractor or other healthcare professional every 4-6 weeks for a regular adjustment.
Lower back pain is a common problem for runners. However, there are a number of things you can do to prevent it. Be sure to warm up and cool down properly, stretch regularly, and strengthen your back muscles. You should also foam roll and get regular adjustments. By following these tips, you can help keep your back healthy and pain-free. So get out there and enjoy your runs!
I am John Crosby, the founder and author of back backpaincareguides.com. I have been dealing with chronic back pain for almost eight years and have made it my mission to help people who are also suffering from this debilitating condition through my blog. I want to share my knowledge and experience about this condition so that others can find relief from their back pain. I believe that by being open and honest about my struggles, I can inspire others to live better and more fulfilling life.