When running back pain can be
one of the most annoying, painful running injuries. Learn more about
back pain while running here.
People who start a running program without taking the time to learn the
basics such as proper running form and the right gear to use may find
themselves saddled with numerous injuries.
One of the most annoying types of pain associated with running is back
pain. The pain can be as simple as a dull ache or a sharp pain
in the back that radiates down to your leg.
The pain may be felt as you run as well as when you are at rest. This
pain can affect the quality of your life and can prevent you from
reaching your running goals.
Why Back
Pain? I Don't Use my Back Muscles for Running...
Yes, you do. There are two different back muscle groups that are
responsible for the stability of your posture.
The first group lies parallel to the spine and the other group connects
to the spine at a variety of angles. These muscles not only act to
stabilize your torso as you walk or run but also act to help flex the
hips as you run. These back muscles are subject to the jarring that
occurs as a result of a runner planting their feet incorrectly as they
run.
Preexisting conditions like a herniated disc or curvature of the spine
can also lead to back pain in runners.
Sciatica
When your back pain radiates from the back and shoots down the
leg you may suffer from sciatica.
This is not
considered back pain as it is associated with the nerve along the
spinal column. Sciatica is sometimes (but by no means always) caused by
a herniated disc. The treatment for sciatica is different from
treatment for back pain that is related to running.
Sciatica
and other pain associated with discs can cause difficulty in
running but is not necessarily caused by running.
Running-Related
Musculoskeletal Pain
Running uses many different muscle groups, including the back muscles.
These muscles along with the spinal column are charged with the task of
maintaining your posture while you run. These muscles have to be
strong, since a runner is constantly in motion and their center of
gravity shifts as they run.
How to
Treat
Lower Back Pain
When you are running with back pain, you need to cut back on running
and rest for a day or two. Use heat to relax your
sore back muscles; heat in the form of heating pads, hot baths and heat
rubs.
In many instances the back pain will subside. If not, then you should
seek some medical advice.
How to Prevent Your Running Back Pain
There are a number of ways you can help prevent your back pain.
Running Posture
First way is to learn proper running posture. This means that you need to run straight without slumping. This will keep you from
placing undue stress on your spine.
Strengthening the Back Muscles and Abs
You also need to make your muscles stronger by performing back and abs strengthening exercises like abdominal crunches, wall
squats, thoracic extensions and bridging exercises.
Right Running Shoes
Invest in a good pair of running shoes. Running shoes can be great
shock absorbers minimizing the jarring which occurs when your feet hit
the ground.
Warm Up and Cool Down
Warming up before running helps loosen up the muscles, greatly reducing
your risk of injury. This is something you should do every time you
run and can be accomplished by simply starting off with 5-10 minutes of easy running.
After your run, make sure you cool down by a few minutes of easy running and then do some gentle running stretches.
Your back pain persists?
Then it may be time to see a medical
professional.
There are many conditions whose symptoms include back pain, so if your
pain does not subside in a few days to a week, see your physician -
some of these conditions can be serious and may have nothing at all to
do with your running.
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