Why Do I Have Terrible Lower Back Pain After I Run?
I usually jog a mile 3 or 4 times a week. I have been doing it for over half a year, so you would think I would be used to jogging a mile by now. When I finish my mile I go inside to stretch and cool down. Normally my back pain will come then and go away within a few minutes. But tonight, it was almost unbearable and it lasted for about 10 minutes. What could be causing this?
Tagged with: After • Back • Have • Lower • Pain • Terrible
Filed under: Lower Back Pain
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Runners ultimately put enormous stress on the lower back. The constant pounding of the feet causing shock waves to be vibrated to the spine and hips.
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.
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 and using sports orthotics/ Insoles can have a positive effect on lower back pain. (Go to a special running store not a boxed store like Walmart, Sportschek, Footlocker, etc)
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 to determine which exercises are most appropriate for your specific condition. Discontinue any exercise that worsens your pain.
Best exercises for this is:
Abdominal Crunch
Wall Squats
Thoracic Extension
Bridging
Check at this website for exercise and more reading:http://www.runnersworld.com/cda/toolsart…
Good luck and train smart :)
I am a semi-professional runner and have had the same problem as you. My first recomendation: Go to the physical therapist (not a chiropracter) because its a muscle problem. He will tell you other things to do. If that isn’t an option here are some things you should be doing.
1. If you have a large ball (talking like 3 feet in diameter) lay on it on your back and just roll back and forth.
2. You have a weak core (abs, lower back, butt) and should be doing core exercises. (I won’t explain them all here but you can find many online)
3. If running is just your way of staying trim and you arent interested in competing at all, walk instead. Walking actually burns more calories than running for distances of 2 miles or less.
I agree with the avoid hills advice and that it is muscle based. Try some Advil when its really bad but do not make a habit of taking Advil every time you are hurt. Learn how to stretch properly; here’s a link to the web site of the world’s best stretching expertshttp://www.aistretch.com/
i have got the same problem.
but it isn’t unbearable.
it reduces by a exercise called SADA DAND
it is a kind of push up but it would work if u do it for 3 days.
to view exercise use youtube.
Sounds like you have a weak core. Try doing a dore exercise workout. This will help stablize your body and make you that much fitter over all
Try not to run uphill, my mom had the same problem for awhile to