How Can I Eliminate Back Pain During Running?
Question..How to eliminate back pain while running?
I have just started to run and my lower back hurts half way through a short run about a mile. I am overweight and do have a belly. What can I do to eliminate the back pain and make my run more comfortable.
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First of all you need to make sure that you don’t have any underlying serious problem with your lower back. Something like bulged or herniated disc. Many people have discovered that they have these problems when started running.
And a solution will be trivial – you need to drop some weight. It’s not easy, but it could be done.
this happens to me and i’m not over weight. it’s all about relaxing during a run. make sure you run naturally and not like the guy’s or girls on tv. some people are built for running some not! try starting off with a fast walk, then progress up.
Conditions such as flat feet can cause a mechanical imbalance which can ultimately result in back pain. A limb length discrepancy or even a pelvic imbalance can result in lower back pain. Other conditions such as spinal curvature and a degenerative disc between the vertebrae can lead to back pain.
For runners, the major cause of back pain is a muscular strain. However, if you are in any doubt then it is advisable to visit your doctor to rule out any complications. Contributing running factors include weak abdominal and back muscles, tight hamstrings and more commonly a foot imbalance. Foot imbalance (over pronation) results is a weight imbalance which can ultimately result in lower back pain.
How Lower Back Pain affects you’re Running
You should continue to run with back pain if it does not make your back feel worse after a run. Sitting actually puts more stress on your back than running does. If running is not comfortable than you could try swimming, cycling or some other activity to keep fit and motivated. Walking is a excellent exercise to stay active during the healing process.
Treatment for Lower Back Pain
For immediate relief you should cut back on your mileage and uphill running. It is common for cross country runners to experience lower back pain. The biomechanics of running up hills and at unusual angles leads to postural changes which demands greater stress on your back muscles. Many runners find that damp heat, contrast hot baths, steam room and heat rubs are beneficial to lower back pain. If you have a serious back complaint such as disc deterioration than surgery may be necessary. You may need to visit a chiropractor to align your spine.
Many runners find that by changing their running shoes (visit a specialty running store and have them to properly fit you according to your weight, gait, form, under/over pronation, etc) and/or using sports orthotics/ Insoles can have a positive effect on lower back pain.
Back Strengthening Exercises
Each exercise should be performed 5 – 10 times each, increasing by 2 – 3 repetitions per day, with a maximum of 50 each per day. If performed properly, these exercises will strengthen core muscle strength. They should be performed in conjunction with proper back and lower extremity flexibility training.
These strengthening exercises are designed for multiple types of back injuries. Remember to consult you physician/physiotherapist to determine which exercises are most appropriate for your specific condition. Discontinue any exercise that worsens your pain.
Recommended exercises:
Abdominal Crunch
Wall Squats
Thoracic Extension
Bridging
Check out http://www.runnersworld.com for descriptive details for exercises.
Don’t give up, allow yourself to heal and train smart:)