Information When Running With Lower Back Pain What You Must Know To Avoid Injury
If you’ve ever experienced lower back pain, you know how debilitating it can be. Even the simple act of walking can be a struggle. So, imagine my surprise when I was told that running could help alleviate my back pain. This article explains about Running With Lower Back Pain that you must aware during your hunting.
Here we give tips to avoid when running with lower back pain:
- Wear supportive shoes
- Avoid running on hard surfaces
- Strengthen your muscle and core
- Stretch up and warm-up your body
- Seek psychical therapist
I was skeptical at first, but after doing some research and talking to my doctor, I decided to give it a try. And you know what? It actually works! Running has helped me improve my flexibility and strengthen the muscles in my back, which has in turn helped reduce my pain.
If you’re struggling with lower back pain, I encourage you to give running a try. It might just be the solution you’re looking for!
Causes of Lower Back Pain when Running
Lower back pain when running is a common complaint among runners of all levels. There are several possible causes of lower back pain when running, including:
-Muscle imbalances: Muscle imbalances can lead to lower back pain when running because certain muscles are not working properly, which can put strain on the spine.
-Poor posture: Poor posture can also lead to lower back pain when running because it puts unnecessary pressure on the spine.
-Pronation: Pronation is a condition in which the feet roll inward when walking or running, and it can cause lower back pain because it alters the alignment of the spine.
-Overtraining: Overtraining can also cause lower back pain because the body is not able to recover properly from the stress of running.
If you are experiencing lower back pain when running, it is important to see a doctor or physical therapist to determine the cause so that you can treat it properly and prevent further injury.
How to avoid Lower Back Pain When Running
Lower back pain is a common complaint among runners, but there are steps you can take to avoid it.
Most cases of lower back pain are caused by over-pronation, which is when the foot rolls inward too much when it hits the ground. This puts extra stress on the lower back and can lead to pain.
There are several ways to avoid over-pronation and lower back pain when running:
- Wear supportive shoes that correct for over-pronation.
- Avoid running on hard surfaces. Softer surfaces like dirt trails or treadmill cushions can help reduce impact and stress on the lower back.
- Strengthen the muscles in your core and legs. Strong muscles will help support the lower back and prevent pain.
- Avoid running if you’re in pain. If your lower back is hurting, take a few days off from running to give your body a chance to recover.
- Stretch and warm up before you run. Stretching your lower back and hamstrings before you run can help prevent pain.
- Don’t overdo it. If you’re just starting to run again after an injury, make sure you don’t push yourself too hard too fast. Build up your mileage slowly to avoid putting too much strain on your body.
- Wear supportive shoes. Wearing shoes that provide good support can help prevent lower back pain when running.
- Consider seeing a physical therapist. If your lower back pain is severe or persists despite conservative treatment, you may want to see a physical therapist for more specific exercises and treatments.
If you have lower back pain, running may not be the best exercise for you. That’s because the impact of running can exacerbate your pain.
But that doesn’t mean you can’t exercise if you have lower back pain. There are plenty of other exercises that can help relieve your pain and improve your overall health.
Here are Some of the Best Exercises for Runners with Lower Back Pain:
- Walking: Walking is a low-impact exercise that can help relieve lower back pain. Start with a slow, gentle pace and gradually increase your speed and distance as your pain allows.
- Swimming: Swimming is another great low-impact exercise for runners with lower back pain. The water will support your body and take the pressure off your joints and muscles. Start with a few laps of gentle swimming and increase as you feel able.
- Yoga: Yoga is a great way to stretch and strengthen your muscles, which can help relieve lower back pain. There are many different yoga poses that can help stretch and strengthen your back muscles. Try a few different poses to see which ones work best for you.
- Pilates: Pilates is a type of exercise that focuses on strengthening the core muscles, which can help support the spine and alleviate lower back pain. There are many different pilates exercises, so it’s important to find ones that are appropriate for your level of fitness and pain.
- Weightlifting: Strength training is important for all runners, but it can be especially helpful for those with lower back pain. Strengthening the muscles around the spine can help support the spine and reducepain. Start with light weights and increase as you get stronger.
The Worst Exercises for Runners With Lower Back Pain
Exercises that additional strain to the lower back or require hyperextension of the spine can worsen pain and mobility issues. The following exercises should be avoided if you are a runner suffering from lower back pain.You can also refer to Youtube.com to learn about running with lower back pain.
-Hyperextensions: Hyperextensions put the spine in a position of hyperextension, which can further irritate already inflamed spinal joints and nerves.
-Lateral lunges: Lateral lunges are a more dynamic version of the squat, and they require less hip mobility. This puts more strain on the lower back, which can lead to pain and injury.
-Crunches: Crunches are a common exercise for strengthening the abdominal muscles, but they also place significant strain on the lower back. If you have lower back pain, crunches may exacerbate your condition and should be avoided.
How to modify Your running Form to Prevent Lower Back Pain
Achilles tendonitis, patellar tendonitis, plantar fasciitis, Iliotibial band syndrome, shin splints—if you’re a runner, chances are you’ve been sidelined with at least one of these injuries. But there’s one thing all of these aches and pains have in common: They can all be caused by improper running form.
While some runners are born with ideal form, the majority of us have to work at it. Running is a high-impact sport, which means that every time our foot hits the ground, the impact travels up our leg and into our spine. Over time, this impact can lead to lower back pain.
There are several things you can do to modify your running form to prevent lower back pain:
- Strengthen your core muscles: Strong abdominal and low back muscles help support your spine and keep your body in proper alignment while you run. Core-strengthening exercises like planks and Pilates can help you run with better form and prevent lower back pain.
2.Engage your glutes: Many runners tend to let their quads do all the work, but this can lead to lower back pain. Make sure to engage your glutes (buttocks) when you run to take some of the strain off of your spine.
- Shorten your stride: A long stride may seem efficient, but it can actually put more stress on your back than a shorter stride. Focus on taking shorter, more controlled steps to reduce strain on your spine.
- Lean forward slightly: Leaning too far forward puts strain on your lower back, but leaning too far backward puts strain on your hamstrings. Try to stay upright or lean forward slightly from the hips—not the waist—to maintain good form.
The best shoes for runners with lower back pain
There are many different types of shoes on the market, and it can be tough to know which ones are best for you. If you suffer from lower back pain, it’s important to choose a shoe that will provide maximum support. Here are some of the best shoes for runners with lower back pain.
Asics Gel Kayano 25
The Asics Gel Kayano 25 is a popular choice for runners with lower back pain. This shoe provides maximum support and cushioning, and it’s built to last. The gel technology in the heel absorbs impact and provides a comfortable ride.
Brooks Glycerin 16
The Brooks Glycerin 16 is another excellent choice for runners with lower back pain. This shoe provides plenty of cushioning and support, and it has a responsive feel. The Segmented Crash Pad in the heel helps to absorb impact and protect your joints.
Saucony Triumph ISO 5
The Saucony Triumph ISO 5 is a great option for runners who need maximum support. This shoe has an updated ISOFIT design that conforms to your foot, and it provides plenty of cushioning. The PWRFOAM in the midsole helps to absorb impact and keep your feet comfortable all day long.
The Worst shoes for Runners With Lower Back Pain
The worst shoes for runners with lower back pain are shoes that have a lot of cushioning in the heel. This can actually make your pain worse by adding to the stress on your lower back. Instead, look for shoes that have more cushioning in the forefoot. These will help to absorb some of the impact when you run and take some of the stress off of your lower back.