Low back pain is common, with a large number of people suffering from lower back pain at some point in their life. With running, if you are having pain in your lower back, it could be a new problem, or the running may have aggravated a pre-existing issue.
Your lower back pain could be due to:
· Muscle sprains and strains
As with any activity, running can result in soft tissue injuries. Most pain that occurs as a result of a strain will usually settle quickly alongside some rest.
· Overuse
If you have just started running, returned after a lengthy break, or increased your training recently, you may have tried to ramp up your running too quickly. Doing too much too soon can overload the tissues, increasing the risk of suffering from an injury.
· Muscle imbalances
Imbalances such as muscle tightness and weakness, particularly in the core and leg muscles, can cause our bodies to compensate in other areas so we can continue running. As a result, additional stress can be placed on your lower back due to the imbalances affecting your running form.
· Disc and joint
The spine is made up of vertebrae and in between each of these is a disc. The vertebrae are connected to each other by facet joints. When running, there is repetitive stress placed on the vertebrae and discs, which can sometimes cause irritation. This can result in pain in the lower back or progress into pain going into the leg along with numbness, tingling or weakness.
How do I stop my lower back from hurting when I run?
Listed below are some tips to try if you are getting lower back pain whilst running:
· Alter your training
Making changes to your training by reducing the distance, speed and frequency of your runs could be enough to settle your symptoms. You can then try slowly increasing your running back to normal levels.
· Check your shoes
Make sure you are wearing proper footwear, and they are replaced once they are worn out. Continuing to wear running shoes, even after they have worn out, will increase the stress going into your legs and joints. This could put you at increased risk for injuries and feeling general aches in the lower back and the whole body.
· Warm-up
You will be more likely to have pain or suffer injuries if you do not warm up properly before runs. A good warm-up should raise your heart rate and include exercises that will activate the muscles you would use for running. Taking a few minutes to do a fast walk or slow jog, along with some stretches and dynamic movements before your run can help.
· Change up the running surface
If you tend to run on concrete roads, the harder surface can sometimes lead to more stress being placed on the body, as the concrete doesn’t absorb shock as well. Other options could be to try running on softer surfaces such as grass, sand, dirt trails and track. It’s also a good idea to mix it up, so you are not always running on the same surface.
· Include strengthening exercises
It’s a good idea to include some strength training in your programme. This will make your body better at dealing with the stresses from running and improve your overall performance. That doesn’t mean you need to go to the gym and lift really heavy weights. For running, the focus should be on your core and legs. Exercises like squats, lunges and bridges are good examples of bodyweight exercises you can try. You should try to do some strength work about 2-3 times a week.
Should I continue running if my lower back hurts?
If you get lower back pain, it doesn’t necessarily mean you have to stop running altogether. You may have to temporarily reduce the frequency and distance of your runs until your symptoms are settling. However, if you get very intense pain, or pain that starts as soon as you are running, continuing to run may worsen your symptoms or slow down your recovery. In this instance, it would be better to stop running temporarily.
If you are advised to stop running, we would still recommend trying to do some form of exercise. Lower-impact activities can be a good alternative to maintain your fitness whilst you are waiting to return to running. This could include:
· Swimming
· Cycling
· Elliptical
· Walking
Stretches for lower back pain after running
Stretches for the lower back and around the hips can be particularly beneficial for those with lower back pain.
At The Physiotherapy Place, these are some of the most common stretches we give to people with lower back pain. We recommend doing these stretches regularly whilst you are experiencing pain, but they are also useful to continue even once your pain has stopped.
Other areas that tend to get tight with running are the hamstrings and calves. If you feel any tightness here with running, it could have an impact on your back so it’s a good idea to do some stretches for your legs too.
Hamstring stretch – either standing or sitting with your legs in front of you, lean forward to touch your toes
Calf stretches – standing with both hands on a wall, stagger your feet bending the front knee and keeping the back knee straight then lean until you feel a stretch. Repeat this but bend the back knee also.
For props to help you master and deepen your recovery and stretches take a look at our online store
Key take home messages from this blog:
· Warm up before running
· Wear comfortable, supportive footwear
· Gradually increase training
· Reduce your training intensity initially to see if symptoms settle
· Stop running if you have very intense lower back pain
· Stretches and strength exercises can help to settle your pain, as well as improve your running
If you are suffering with back pain or discomfort we at The Physiotherapy Place are here to help. Book an appointment or FREE consultation call with us and let us help you get back to health!