Understanding Lower Back Pain When Running
Running is often touted as one of the best forms of exercise. However, despite its numerous health benefits, running can also lead to various injuries if not done properly. One common issue many runners face is lower back pain.
Causes of Lower Back Pain When Running
There are several reasons you may experience lower back pain when running:
- Poor running form - Things like overstriding and leaning forward can put more stress on your back.
- Weak core and glutes - Weak muscles in these areas can't properly stabilize your spine and pelvis.
- Tight hamstrings - Tight hamstrings tilt your pelvis forward, putting strain on your lower back.
- Excessive mileage - Ramping up your running too quickly can overload your back.
- Improper footwear - Worn out or unsupportive shoes don't cushion your feet and absorb impact.
Risk Factors for Lower Back Pain When Running
Certain runners may be more predisposed to lower back pain than others when running:
- Being overweight - Extra body weight puts more stress on the back.
- Pregnancy - Weight gain, a shifting center of gravity, and hormonal changes can strain the back.
- Prior back injury - Runners with a history of back problems are more susceptible.
- Older age - Deterioration and decreased flexibility in the back can cause issues.
- Poor posture - Those who slouch and have poor posture tend put more pressure on their back.
How to Prevent and Treat Lower Back Pain When Running
While concerning, lower back pain doesn't have to hold you back from running. With some preventative steps, adjustments, rest, and care, you can get back on the road pain-free.
Proper Running Form
Practicing good running biomechanics is key to keeping your back happy. Here are some form tips:
- Avoid over striding by increasing your cadence and taking shorter, quicker steps.
- Focus on landing with your feet under your hips instead of out in front of your body.
- Lean slightly forward from your ankles rather than bending at the waist.
- Stand and run tall trying not to hunch over.
Strengthen Your Core
Incorporating core strengthening exercises into your training routine helps stabilize your spine, pelvis, and trunk. This prevents excessive unwanted movement that can strain your back. Try moves like:
- Planks
- Side planks
- Bridges
- Dead bugs
Aim to do core work 2-3 days a week.
Stretch Your Hamstrings
When your hamstrings are very tight and stiff, they tilt your pelvis forward putting more pressure on your lower back. Be sure to stretch them regularly after running using:
- Standing hamstring stretches
- Seated hamstring stretches
- Hamstring stretches on the floor
Hold each stretch for 30-60 seconds. Breathe deeply and relax into the stretch.
Reduce Mileage and Take Rest Days
Trying to ramp up your running too much too soon is a common cause of injuries - lower back ones included. When increasing weekly mileage, only add 10% or less from one week to the next.
Taking at least one rest day in between run days allows your body to recover and repair itself to prevent overuse.
Proper Footwear
Wearing appropriate running shoes for your foot type, gait, mileage, and running surface helps reduce impact on your body and minimize injury risk. Replace shoes every 300-500 miles as the cushioning and support decline over time.
Back Exercises and Stretches
Doing back focused stretches and exercises helps keep your back muscles flexible and strong. Some good options include:
- Child's pose stretch
- Cat-cows
- Kneeling back extensions
- Wall angels
Consult a physical therapist if you experience recurring or worsening lower back pain when running. They can prescribe a tailored exercise program to address muscle imbalances and remedy your back pain.
When to See a Doctor
In most cases, running with lower back pain will resolve on its own with rest and conservative self-care. However, see a doctor right away if you experience:
- Difficulty controlling bladder and bowels
- Numbness in the legs, buttocks, or groin area
- Shooting pain, tingling, or weakness in the legs
- Fever along with back pain
These can indicate a more serious issue like a herniated disc, pinched nerve, infection, fracture, or other condition requiring prompt medical care.
Tips for Running With Lower Back Pain
If you develop lower back pain when running, you may be able to continue training by:
- Lowering mileage and running at an easier pace
- Cross training with non-impact activities like swimming, cycling, or elliptical
- Avoiding hills temporarily
- Slowly building back up once pain starts to resolve
Listen to your body and stop running if the pain worsens or does not improve. Let your back fully heal before attempting running again.
FAQs
What are some common causes of lower back pain when running?
Common causes include poor running form like overstriding, weak core and glutes, tight hamstrings, running too many miles too quickly, and worn out shoes.
Should I stop running if I have lower back pain?
You may be able to continue running by lowering mileage, running slower paces, cross training, and avoiding hills temporarily. But stop if the pain worsens and let your back fully heal before running again.
How can I prevent lower back injuries when running?
Ways to help prevent lower back pain include practicing good form, strengthening your core consistently, stretching your hamstrings, limiting mileage increases to 10% or less weekly, and replacing running shoes every 300-500 miles.
When should I see doctor for running related lower back pain?
See a doctor promptly if you experience difficulty controlling bladder/bowels, numbness in the legs/groin, shooting leg pain, tingling and weakness in the legs, or fever along with back pain as these can indicate a serious issue.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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