For many runners, lower back pain can be a frustrating and painful side effect of their regular running habit. Here’s expert advice from a running coach on how to fix lower back pain from running and prevent it in the first place.
Understanding Lower Back Pain from Running
Lower back pain in runners can occur for a variety of reasons. Some of the most common causes include:
- Poor Running Form: Improper posture while running, such as leaning too far forward or having a hunched back, can place undue stress on the spine and lower back muscles.
- Weak Core Muscles: The core muscles, which include the abdominals, lower back, and hips, play a crucial role in stabilizing the body during running. A weak core can lead to instability, placing more strain on the lower back.
- Tight Muscles: Tight hip flexors, hamstrings, or glutes can alter the alignment of the pelvis, putting extra pressure on the lower back.
- Overuse or Strain: Running excessively or increasing your mileage too quickly can lead to overuse injuries, including strain on the muscles and ligaments in the lower back.
- Improper Footwear: Shoes that don’t provide the right support or cushioning can contribute to poor alignment and lead to back pain.|
- Previous Injuries: Past injuries to the back, hips, or legs can affect the way you run, leading to compensatory movements that strain the lower back.
Steps to Fix Lower Back Pain from Running
Fortunately, there are several strategies you can use to fix and prevent lower back pain while running.
1. Evaluate and Correct Your Running Form
Improper form is one of the main contributors to lower back pain. Running with a forward lean, slouched posture, or overstriding can place excessive pressure on your back. Here are a few tips to help correct your form:
- Keep Your Head and Chest Up: Maintain a neutral spine by keeping your head aligned with your body. Avoid tilting your head forward or looking down at your feet.
- Engage Your Core: A strong, engaged core helps maintain proper running form and reduces strain on your lower back. Focus on tightening your abdominals while running.
- Shorten Your Stride: Overstriding, or taking overly long steps, can cause your lower back to arch unnaturally. Focus on keeping your stride short and quick.
- Keep Your Hips Level: Avoid tilting your pelvis too far forward, which can strain your lower back. Make sure your hips stay aligned with your spine.
2. Strengthen Your Core Muscles
A strong core is essential for good posture and injury prevention during running. Strengthening your abdominals, lower back, and hips can provide the stability your body needs to maintain proper alignment.
Some exercises that target the core include:
Incorporate these exercises into your weekly routine to improve core strength and prevent lower back pain.
3. Stretch and Improve Flexibility
Tight muscles can alter your posture and lead to lower back pain. Stretching the hip flexors, hamstrings, and glutes can help improve flexibility and reduce strain on the lower back. Try these stretches:
- Hip Flexor Stretch: Lunge forward and gently push your hips forward to stretch the hip flexors.
- Hamstring Stretch: Stand with your legs straight and reach for your toes, keeping your knees slightly bent.
- Piriformis Stretch: Cross one leg over the other and gently pull your knee toward your chest to stretch the glutes and lower back.
Regular stretching after runs can help lengthen tight muscles and improve posture.
4. Gradually Increase Mileage
Sudden increases in running distance or intensity can overwhelm your body, leading to overuse injuries and lower back pain. Gradually build up your running endurance to allow your muscles and joints to adapt.
A good rule of thumb is to increase your weekly mileage by no more than 10% per week. This gradual increase helps prevent injury and allows your muscles to strengthen over time.
5. Wear Proper Footwear
Your shoes play a crucial role in supporting your body while running. Wearing shoes that don’t provide proper arch support or cushioning can lead to poor posture and contribute to lower back pain.
Visit a specialty running store to have your gait analyzed and find the right running shoes for you. Properly fitted shoes can help maintain correct alignment and minimize the impact on your back.
6. Use Foam Rolling and Massage Therapy
Foam rolling can help release tension in tight muscles and improve circulation. Focus on areas such as the lower back, hips, and thighs, as tightness in these areas can affect your posture and contribute to back pain.
You can also consider professional massage therapy to help loosen tight muscles and improve mobility.
7. Rest and Recover
If you’re experiencing lower back pain, rest is essential for recovery. Take a break from running to allow your muscles to heal and reduce inflammation. Overtraining can lead to injury, so be sure to listen to your body and take time off when needed.
During recovery, consider low-impact activities such as swimming or cycling to maintain fitness without putting strain on your lower back.
8. Consult a Healthcare Professional
If your lower back pain persists despite self-care efforts, it may be time to consult a healthcare professional. A physical therapist can assess your posture, running mechanics, and muscle strength to develop a personalized plan for addressing your pain.
In some cases, an underlying condition like a herniated disc or sciatica may be causing the pain, and a doctor can help with diagnosis and treatment options.
Preventing Lower Back Pain in the Future
To prevent future occurrences of lower back pain, consider the following strategies:
- Warm Up and Cool Down: Always warm up before running with dynamic stretches and cool down afterward with static stretches.
- Strengthen Supporting Muscles: In addition to core exercises, strengthen the muscles in your hips, glutes, and legs to support proper posture and alignment during running.
- Listen to Your Body: Pay attention to any signs of discomfort or fatigue and adjust your running routine as needed. If you feel pain, rest and recover.
More on Running Injury Prevention
- 7 Simple Ways Runners Can Prevent Injuries
- Best Massage Tools for Runners
- 5 Running Mistakes That Could Lead to Injury
Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, youth fitness specialist, and a weight management specialist by the American Council on Exercise. She coaches runners of all levels, from beginners to advanced, who are training for races, from 5Ks to marathons. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.
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