Lower Back Pain When Running
Running uses several muscles in your upper and lower body. When you run, your quadriceps, glutes, hamstrings, hip flexors, core muscles, calves, and upper body are all engaged. Your heart pumps more blood, nutrients, and oxygen to the working muscles as you run.
Although running has several cardiovascular benefits, this exercise can cause pain, especially if you overexert or have an improper form. Fortunately, this article explores how physical therapy can help with lower back pain when running and tips to prevent back pain the next time you run.
Why Does My Lower Back Hurt When Running?
You can experience lower back pain when running due to any of the following;
- Overexertion
- Sprains and strains
- Low core strength
- Lack of muscular strength
- Herniated disc
- Stress on facet joints
- Poor posture
- Obesity
- Improper warmup
- Unsuitable running shoes
How Can Physical Therapy Help With Lower Back Pain?
Physical therapy in Austin, TX, is a drug-free and effective treatment that offers hope and relief for runners experiencing lower back pain. Your physical therapist will carefully examine your condition and create a personalized treatment plan, which may include exercises, manual therapy, and modalities like electrical stimulation to alleviate your pain and improve your running experience.
As you progress through the treatment, your physical therapist will monitor your recovery rate and change the treatment plan if necessary. You will also receive education on proper posture and warmups to reduce your likelihood of injury or soreness during your running sessions.
Physical Therapy Exercises For Lower Back Pain
Physical therapy exercises aim to strengthen your core and lower back. This relieves back pain and equips you to exercise for longer with minimal risk of injury. Back pain therapy in Austin, TX, recommends the following exercises for lower back pain;
Planks
Planks strengthen your core and improve the stability of your spine. This exercise requires you to balance on your toes and forearms while keeping the rest of your body off the ground. You can start with a knee plank if a full plank is too intense. Build up to a full plank when you can hold the position comfortably for a minute.
Single-Leg Lower Dead Bugs
The deadbug exercises build strength in your back and core. The exercises require lying on your back, raising and lowering your opposite arms and legs while engaging your abdominal muscles. If the exercise is too challenging, you can keep your feet on the ground instead of lifting your legs. You can also limit how far you extend your arm and leg during the exercise.
Glute Bridge
Glute bridges engage your core, glute, and thigh muscles. During the exercise, you lie on the ground and thrust your hip upwards. A perfect bridge is when your lower body is in line with your knees.
Hip Thrusts
Hip thrusts improve your gluteal strength, power, and speed. This exercise engages your hamstrings and gluteal muscles. Although hip thrusts are similar to glute bridges, hip thrusts require you to keep your feet flat on the floor while your shoulder blades rest on the surface of a workout bench or stable chair at home.
Lumbar Rotation Stretch
The lumbar rotation stretch increases movement and flexibility in your lower back and glutes. This exercise requires you to rotate your lower limbs while lying on your back. Lie on your back with your knees bent and feet flat on the floor. Slowly roll your bent knees to one side while keeping your shoulders firmly on the floor. Hold the position for about 10 seconds and repeat on the other side.
Side-Flexion
Side flexion improves pelvic stability and relieves lower back pain. When doing this exercise, do it gently and don’t push to the point of pain. Extend your right arm over your head during the exercise and slowly lean to the left. Repeat on both sides.
How To Prevent Lower Back Pain When Running
These tips can help you prevent lower back pain when running;
Strength Training
Core strength can reduce the likelihood of an injury when running. Strength training can improve core and back strength, preventing lower back pain when you run. Some exercises that can build your core strength include press-ups, squats, lunges, and step-ups.
Warm Up
Warming up reduces your risk of lower back tightness when running. You should gradually warm up your core and leg muscles before running. You can start with a walk and a slow jog before running at full speed. Also, aerobic exercises like skipping rope, jumping jacks, and
Cool Down
Cooling down after running is just as important as warming up. When you cool down, your body can transition from a workout to a less intensive activity. You can gradually slow the pace of your running and walk for about a few minutes before stopping. Alternatively, stretching exercises can help you cool down after a workout.
Use Well-Fitted Shoes
Using well-fitted running shoes can reduce joint tension, preventing back pain. You can visit your physical therapist for gait analysis to find the right shoes. Also, replacing your shoes after a few hundred miles is best because they tend to wear out and won’t give you as much support as you need.
Improve Posture
Your posture and form when running also affect your lower back. With the proper form, you can minimize the impact on your muscles and prevent back pain. When running, it is best to keep your chest aimed outward with your shoulders back and relaxed. Also, pump your arms only forward and backward, never across your body.
It is also ideal to use a comfortable striking motion from your mid-foot to your toes. Also, take shorter and faster strides instead of larger, bounding strides.
Use A Smart Program
Although running has several benefits, overexerting your muscles can lead to injury and lower back pain. It is best to run only 3 to 4 times a week and incorporate cross and stamina training into your workout schedules.
Also, do not increase your distance and speed simultaneously. Instead, increase either the distance or speed.
Conclusion
Lower back pain can interfere with running and reduce the benefits of the exercise. If your lower back hurts when running, you can try warming up before your workout and cooling down afterward. You can also visit your physical therapist for an evaluation to determine if you need further treatment.
Carter Physiotherapy has a team of physical therapists ready to assist you. They can create a treatment plan and educate you on preventing lower back pain when running. Your physical therapist can also help you create a smart workout program and teach you proper posture.
