Lower back pain can happen to anyone, and it can sometimes happen to runners. Approximately 80% of the population will experience back pain at some point. The back pain that runners experience is not unique, as joints can become irritated and inflamed during either a short or long run, just as they can with other sports and physical exercise. Here we will assess what causes lower back pain while running and how runners can adapt to prevent lower back pain when on a run.
What causes lower back pain while running?
There are two main causes of lower back pain while running. The first is a lack of strength in the calf and thigh muscles, which means the surrounding muscles can’t cope with the running loads being asked of them, and overload the back muscles. The second is runners doing too much running too soon, overloading their lower back. Both of these problems can be overcome by adding strength and conditioning exercises to your daily routine, and adjusting how you run to better take into account your back health. If you are experiencing chronic or intense pain in your lower back while running, you are advised to stop running and consult a physical therapist such as a chiropractor or osteopath, to ensure there isn’t an underlying cause for your pain.
Tips for preventing lower back pain while running
Prevention is always better than cure. So even if you don’t already experience lower back pain while running, you should still adhere to the following tips when you pound the pavement. Some of the best tips for preventing lower back pain while running include:
● Ensuring you both warm up before running and cool down after running. When starting your run, It is best to have a short run first (5 minutes) at approximately 50% of your normal pace and then stop and stretch for a few minutes, including light stretching for both the legs and upper body. On finishing your run, stop five minutes from home, walk the final part, and then have a light stretch.
● Invest in the best running trainers you can afford that will support your knees and cushion the impact that pavement running will have on your knees and your lower back.
● Improve your running form. It helps if you run with a neutral spinal position wherever possible. Engaging your core is vital to protecting your spine, and using a diaphragmatic breath patterning whilst you are running will not only engage the core but is a more efficient breathing pattern, helping your breathing rate reduce and ensuring the best oxygen transfer per breath. Diaphragmatic breathing is also called belly breathing or horizontal breathing and involves breathing using your belly and not just your chest.
● Add strength and conditioning exercises into your daily routine. The most important muscles to include in your strength and conditioning exercises are the muscles that produce vertical lift, i.e. the calf muscles (the gastrocnemius and soleus) and the quadriceps (muscles in the front of the thigh).
● Take regular rest days. Rest is an essential part of your exercise plan, and you need to give your muscles time to rest so that they can repair themselves. Do not overtrain; you will get injured. If you cannot just rest, do an alternative low-level activity such as a light cycle or walk.
● Use a trigger point ball or foam roller. These are great bits of self-treatment tools that we can all have in our homes without them getting in the way. Trigger point balls are great for releasing tightness and trigger points in the gluteal musculature (buttocks), and foam rollers for quads, hamstrings, and calf muscles.
And finally…
You may find that working with an osteopath or chiropractor can help ease any pain you experience while running or give you the right advice before returning to running. For example, suppose you are experiencing pain while running or are considering a return to an exercise that you enjoy, and want to avoid an injury. Why not book one of our Free 30-Minute Consultations? We can discuss any lower back pain you experience while running and how working with a manual therapist could help you control and manage this pain.
