Running can be one of the most rewarding and challenging sports out there. It also can be one of the most injurious, especially on your lower back. That’s why it’s important to understand some of the major causes of lower back pain in runners and how you can avoid them. The majority of running-related lower back pain is due to a condition called lumbar fatigue. This is when your spinal muscles and ligaments become overused or injured. This causes them to spasm and put pressure on your spinal discs.
If you’re an avid runner, there’s a good chance you’ll experience lower back pain at some point in your life. Whether this is due to the way your body is put together, bad posture, or even the running itself, the fact is that lower back pain can be caused by multiple things, and one solution may not work for everyone. That said, there are some things you can do to help. (You can find the intro for the blog post here . Please leave a comment below if you found this article useful!) Building a Blog After you have a lot of content up on your blog and you want to start using it to help you land jobs, there are a few things you need to do to
If you run regularly, you know that the pounding your feet take on the pavement is a major contributor to sore, aching feet, knees, hips, and lower back pain. But did you know your posture could be to blame? The way you carry yourself during your run can contribute to back pain and even future degeneration of your lower back. Injuries to your lower back can be caused by overuse, poor diet, and incorrect running form that can lead to injuries, which can lead to further back problems.
Everything you need to know about back pain can be broken down into four categories. Recognizing the symptoms, knowing the causes, treatment and prevention are important information for avid runners. Don’t let lower back pain keep you from running in the morning. Read on to learn more about the prevention and treatment of running-related back pain. Many runners suffer from back pain, especially in the lower back, due to the repeated strain and impact of running on the body over a long period of time. If all the vertebral bones and other vertebral joints in your spine are functioning normally, there is nothing wrong with your back. When these vertebrae are overexcited, pain occurs. In addition, the pelvis is one of the keys to a healthy lower back. The SI joints move well during a normal gait, but if they don’t move well, it can lead to increased wear and tear in the lumbar region. If you already suffer from back pain, running can make the pain worse. Lower back pain is common in beginners or in runners who have taken a break and come back too hard and too fast. There are three common types of low back pain: muscle pain, bone pain and intervertebral disc pain, according to a sports doctor at the Hospital for Special Surgery in New York. Definition of low back pain symptoms Muscle-related pain occurs on both sides of the low spine. According to experts, you know you have this condition when you feel cramping or pain on either side of your spine, especially when you turn or move. Bone pain is felt as a generalized pain in the lumbar region. If you’re over 65, chances are you have arthritic back pain – that’s when your bones rub against each other because you’ve lost the cushion between them, he says. Discogenic pain is characterized by worsening pain when you bend over and radiates mainly to your legs, according to an expert. If you suspect discogenic pain, experts recommend seeking immediate medical attention. Common causes of low back pain Low back pain caused by muscles occurs when the muscles around the back – the trunk, hips, glutes and hamstrings – are not strong, causing the back muscles to relax. For example, if your thigh and buttock muscles are weak and get tired while running, your lower back has to work harder to maintain posture and stability, and you become susceptible to injury, the expert said. For example, pain in the bones can be caused by arthritis and pain in the intervertebral discs can be caused by a bulging or herniated disc. You should see your doctor if you think you have any of these conditions. Treat low back pain If you have pain in your bones or muscles, there are exercises and stretches you can do to relieve the discomfort you feel. The first thing experts recommend is to make a foam roller for the back. The idea is to relax muscles that are sore and tense, they say. It’s like a deep tissue massage that you can do every day. Stretching the hamstrings is also a good idea, because when you have tight hamstrings, it accentuates the inward curve of the lumbar spine. By loosening your hamstrings, you can take the pressure off your lower back, they say. If these options don’t help, your doctor may take an X-ray. This is the best way to examine bones and muscles and identify specific problems. If you are experiencing discogenic pain, seek medical attention immediately. If you have pain that radiates to your toes or if you curl up like a human comma, you should see your doctor, experts recommend. Your doctor will probably do an MRI, which is the best way to diagnose this type of pain. Epidural injections and, in some cases, surgery may be recommended. Preventing Low Back Pain By first establishing a solid foundation for running and giving your body time to adjust to the stresses of running, you reduce your risk of back injury. Strength training plays a vital role in the prevention of lower back pain. I can’t stress this enough: Strong muscles, a solid core and a strong kinetic chain relieve a sore back, experts say. Strong core muscles are particularly important because these muscles are located on either side of the spine and serve to support it. Some of the favorite exercises of experts to strengthen the muscles and prevent lower back pain are climbing and planking. Yoga and physical therapy are also helpful in many cases. Original and full article published on runnersworld.comIf you run, you know how important it is to pay attention to proper running form. When you run, your body produces more force than any other activity, and if you don’t learn proper form, you’ll wind up with all sorts of injuries that can sideline you for weeks, if not longer.. Read more about lower back is killing me after running and let us know what you think.
Frequently Asked Questions
Should I run if my lower back hurts?
Lower back pain is one of the most common health issues among runners, especially as you get older and put more miles on your running shoes. The good news is that most instances of lower back pain are temporary and are simply a result of tight muscles in the lower back or a lack of stretching before and after a run. If your lower back pain is more persistent or severe, however, it could be a sign of a more serious health problem, such as a herniated disk. In this blog, we’ll walk you through the most common causes of lower back pain and tell you how to tell if it’s time to stop running and see a doctor. Running is an incredible way to build endurance, lose weight, and feel good about your body. However, if you are experiencing back pain when you run, it can make you question whether or not you should continue. While it is important to take care of your body, you should not avoid running if you have back pain–in fact, it is just the opposite. Running can be a great way to strengthen your core and lower back, while also strengthening the muscles that support your back and your hips.
How do I prevent lower back pain when running?
Everyone is familiar with the aches and pains that can be caused by exercise, but lower back pain is not an inevitable part of working out. In fact, you may be able to avoid the most common causes of lower back pain during exercise. One of the most common causes of lower back pain occurs when your posture is poor. Your spine is made up of many individual bones called vertebrae (spinal bones). When your back is in correct alignment, the vertebrae are stacked on top of each other and cushioned by supportive tissues. However, when your posture is bad, the vertebrae can rub against one another, causing pain and inflammation in the back. While running can be a great way to get in shape, it can also cause a number of problems for the lower back. Fortunately, with a few precautions and stretches, you can prevent lower back pain and enjoy your workouts more.
How do you fix a sore lower back from running?
The lower back is that part of the body which spans between the waist and the base of the spine. It is comprised of muscles, bones, ligaments and nerves. Runners often complain of back pain, commonly in the lower back. This can be a result of poor biomechanics during running or the natural wear and tear on the lower back that comes with aging. Fortunately, there are several ways to prevent and treat lower back pain. Running is one of the most popular forms of exercise in the world, with over 20 million Americans running on a regular basis. But not everyone is able to run without feeling their lower back getting sore. There are many causes for lower back pain while running, and knowing more about it will help you to better prevent it from happening in the first place.
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