Are you struggling to prevent lower back pain while running?

As the holiday season approaches, the joy of running might be tainted by the fear of injury, particularly lower back pain.

It’s a time when you want to be your best – active, spirited, and free to enjoy every moment.

But the thought of a twinge in your back, limiting your ability to enjoy a festive run or play with your kids in the snow, can be disheartening.

It’s a concern many runners share, especially when striving to maintain their fitness without succumbing to injury.

In this blog, you will explore the causes of lower back pain while running, and 5 proven ways to prevent it.

Ready, set, go…

Understanding Lower Back While Running

Lower back pain in runners can stem from various factors – from incorrect running posture to inadequate core strength.

It’s not just about the impact of the foot strike; it’s how the entire body absorbs and distributes this force.

Symptoms can range from a dull ache to acute pain, making even a light jog feel like an insurmountable task.

Conditions like muscle strain, sciatica, and lumbar lordosis are common among runners and can significantly hinder performance and quality of life.

Five Ways to Prevent Lower Back Pain While Running

Stay Hydrated:

Hydration is crucial for runners.

Proper water intake ensures that spinal discs, your body’s natural shock absorbers, function optimally.

Dehydration can lead to stiff muscles and joints, upping the risk of back injuries.

Aim for consistent hydration throughout the day, not just during your run.

Core Strengthening Exercises:

A strong core is essential for stabilizing your lower back. Incorporate exercises like planks, bridges, and abdominal crunches into your routine.

A fortified core supports your spine, reducing the strain on your lower back during runs.

Proper Running Technique:

Your running form can significantly impact your lower back. Avoid overstriding and maintain a neutral pelvis position.

Consider consulting with a running coach or a physical therapist like Eric to fine-tune your technique for a safer and more efficient run.

Flexible Hamstrings and Hip Flexors:

Tight hamstrings and hip flexors can pull on your pelvis and exacerbate lower back pain.

Regular stretching and yoga can improve flexibility, helping to relieve tension and protect your lower back.

Gradual Increase in Running Intensity:

Avoid ramping up your running distance or intensity too quickly. Follow the 10% rule – increase your running mileage by no more than 10% per week.

This gradual approach gives your body, especially your lower back, time to adapt without undue stress.

Are You Ready To Prevent Lower Back Pain While Running?

Feeling a nagging pain in your lower back during your runs? Or maybe you’ve had to pause your training due to concerns that your back discomfort might worsen?

It’s important to know that no matter how minor or severe your back pain feels, seeking expert guidance is always a smart move.

Currently, we’re thrilled to offer a FREE Lower Back Pain Assessment with our skilled team.

This opportunity allows you to discuss your lower back issues, get your questions answered, and discover the most effective strategies for a pain-free running experience.

Don’t feel ready to step inside the clinic? We still want to help you. Give us a call at 920.335.7227. (Yes, we still appreciate a good old-fashioned phone chat!).

Cheering you across the line,

Eric Wallace, PT