Did you ever wonder How to Prevent Lower Back Pain When Running?
You can do a few things to help prevent lower back pain when running. First, make sure to warm up properly before any run. A warm-up will help loosen your muscles and prepare your body for physical activity. Second, pay attention to your form. Proper form will help reduce stress on your muscles and joints and help you avoid injury.
Finally, be sure to listen to your body. If you start to feel pain, slow down or stop running altogether. These simple tips can help reduce your risk of lower back pain while running.
What is lower back pain?
Lower back pain is a common problem that various factors can cause. The most common causes include muscle strain, poor posture, obesity, and pregnancy. Lower back pain can also be caused by arthritis, degenerative disc disease, and scoliosis.
Symptoms of lower back pain can vary from mild to severe and may include pain, stiffness, and muscle spasms. Treatment for lower back pain may include over-the-counter medications, physical therapy, and surgery.
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How would you know you are suffering from lower back pain?
Many different signs and symptoms may indicate you are suffering from lower back pain. Some of the most common include
- Pain
- Stiffness
- Muscle spasms in your lower back.
- You may also experience difficulty standing or sitting for long periods
- Trouble sleeping
- Decreased range of motion in your back.
If you are experiencing any of these symptoms, it is essential to see your doctor so they can diagnose the underlying cause of your pain and recommend the best treatment options.
What causes lower back pain while running?
Several things can cause lower back pain while running. One of the most common causes is poor form. Running with poor form can put extra stress on your muscles and joints, leading to pain. Other causes of lower back pain while running include inadequate warm-up, muscle imbalance, and tight muscles and joints. There are mainly seven reasons for it. Such as…
a) Weak back and abdominal muscles
These muscles work together to stabilize your spine and pelvis while running. If they are weak, they may be unable to provide adequate support, leading to pain.
b) Myofascial trigger points problems
These knots form in the muscles when they become tight or overworked. They can cause muscle pain and stiffness and may refer to pain in other body areas.
c) Facet Joint disturbance
The facet joints are the joints between the vertebrae in your spine. They can become irritated from overuse or injury, leading to pain.
d) When the Sacroiliac joint is not functioning properly
The sacroiliac joints are the joints between the pelvis and the spine. If they become dysfunctional, they can cause lower back pain.
e) Poor running form
This is one of the most common causes of lower back pain while running. Running with poor form can put extra stress on your back and result in pain.
f) Wearing the wrong shoes
If certain muscles in your body are stronger than others, it can lead to muscular imbalances. These imbalances can put extra stress on your back and result in pain.
g) Running on hard surfaces
Wearing the wrong shoes while running can also lead to lower back pain. In addition, running on hard surfaces, such as concrete or asphalt, can put extra stress on your back and result in pain.
How can I prevent lower back pain when running?
You can do a few things to help prevent lower back pain when running. We will try to show you something to help you prevent lower back pain. As follows…
Warm-Up Properly
Warming up before you run is vital to help prevent lower back pain. A good warm-up will increase blood flow to your muscles and help prepare them for exercise. It is important to spend at least 10 minutes warming up before running.
Stretch
Stretching your muscles before you run can also help prevent lower back pain. Stretching will help increase blood flow to your muscles and help reduce stiffness.
Foam Roll
Foam rolling is a great way to help improve muscle blood flow and reduce stiffness. Foam rolling can also help release myofascial trigger points that may be causing pain.
Use Proper Running Form
Using the proper running form is essential to help prevent lower back pain. Running with poor form can put extra stress on your back and result in pain. Be sure to keep your head up, shoulders relaxed, and trunk stable while you run.
Speed Up Slowly
It would help to build up your speed when you start running gradually. Going too fast and too soon can put extra stress on your back and result in pain. Start running comfortably and gradually increase your speed as you get more comfortable.
Strengthen Your Core
Having a strong core is essential for runners. A strong core will help stabilize your spine and pelvis while running. You can do many exercises to strengthen your core, such as sit-ups, planks, and bridges.
Aerobic Exercise
Aerobic exercise is a great way to help improve blood flow to your core muscles and reduce stiffness. Aerobic exercise can also help release myofascial trigger points that may be causing pain.
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You can start the exercise with the leg straight, feet flat, left thigh, raised leg, legs extended, then the left leg, left knee, knees bent, hamstring stretch, hip flexor stretch, right hip joint, etc., by turns.
Wear the Proper Shoes
Wearing the proper shoes is essential for runners. Wearing the wrong shoes can lead to lower back pain. Be sure to wear shoes that are comfortable and provide adequate support.
Avoid Hard Surfaces
If possible, avoid running on hard surfaces like concrete or asphalt. Running on these surfaces can put extra stress on your back and result in pain. If you must run on a hard surface, wear the proper shoes to help protect your back.
Cool Down
Cooling down after your run is vital to help prevent lower back pain.
A Regular Interval
A good cool-down will help reduce stiffness and improve muscle blood flow. It is essential to spend at least 5 minutes cooling down after running.
Yoga
Yoga is a great way to help improve flexibility and range of motion. Yoga can also help strengthen the muscles that support your back.
Massage
Massage can help improve blood flow to your muscles and reduce stiffness. Massage can also help release myofascial trigger points that may be causing pain.
How To Prevent Lower Back Pain When Running: Final Words
You can do a few things to help prevent lower back pain when running. Warming up properly, stretching, foam rolling, using the proper running form, and strengthening your core are great ways to help prevent lower back pain. Additionally, wearing the proper shoes and avoiding hard surfaces can also help. Finally, if you experience lower back pain while running, cool down and get a massage to help relieve the pain.
