Running is one of the most popular forms of exercise, offering numerous health benefits, from improved cardiovascular health to mental well-being. However, it can also come with its challenges, particularly for those who experience back pain from running. Whether you’re new to running or have been hitting the pavement for years, understanding the causes of back pain and how to address it is crucial for maintaining a healthy and enjoyable running routine.
What is the Connection Between Running and Lower Back Pain.
Lower back pain is a common complaint among runners, and it can stem from several factors. The repetitive impact of running places stress on various parts of the body, including the spine. The lower back, or lumbar region, often bears the brunt of this impact, leading to discomfort and pain.
One of the primary reasons for lower back pain from running is a lack of core strength. The core muscles, including the abdominals, obliques, hips, pelvic floor, and lower back muscles, play a critical role in stabilizing the spine during movement. Without adequate core strength, the spine is more susceptible to strain, especially during high-impact activities like running
What Are Common Causes of Back Pain in Runners
Understanding the root causes of back pain from running is essential for preventing and addressing it. Here are some of the most common factors contributing to this issue:
- Poor Running Form: Improper running mechanics can place undue stress on the lower back. For instance, over striding (landing your foot too far in front of your body) can cause a jarring impact that travels up the legs and into the lower back. Similarly, an overly arched or rounded back during running can lead to muscle strain.
- Muscle Imbalance: Imbalances between the muscles in the lower body and core can contribute to lower back pain. For example, tight hip flexors or weak gluteal muscles can alter your running gait, leading to compensatory movements that strain the lower back.
- General muscle weakness: In general, poor overall muscle strength decreases shock absorption which assists in joint protection and attenuation of forces. One region to consider is the pelvic floor. Having poor pelvic floor strength can lead to tightness of the region which may actually refer to pain in the lower back while running.
- Herniated Discs and Facet Joint Issues: The repetitive stress of running can exacerbate existing spinal conditions such as herniated discs or facet joint problems. These issues can cause pain that radiates from the lower back to the legs. This especially can occur when other factors mentioned above are present.
- Sacroiliac Joint Dysfunction: The sacroiliac (SI) joint connects the lower spine to the pelvis and plays a crucial role in absorbing shock during running. Dysfunction in this joint can lead to lower back pain, particularly after long runs or intense training sessions. Again, this especially can occur when other factors mentioned above are present.
How to Fix Lower Back Pain from Running
If you’re experiencing back pain from running, there are several strategies you can implement to alleviate discomfort and prevent future issues:
- Strength Training: Incorporating strength training exercises into your routine is one of the most effective ways to address back pain from running. Focus on exercises that target the core muscles, such as planks, bridges, and bird-dogs. Strengthening the glutes, hamstrings, and hip flexors can also help correct muscle imbalances that lead to lower back pain.
- Improve Running Form: Pay close attention to your running mechanics. Consider working with a coach or using a video analysis to identify and correct any form issues. Focus on maintaining a neutral spine, avoiding excessive forward lean, and landing with your foot beneath your hips rather than in front of your body.
- Choose the Right Running Shoes: Running shoes that provide adequate support and cushioning can significantly reduce the impact on your lower back. Consider getting a professional fitting to ensure your shoes match your running style and foot type.
- Stretching and Flexibility: Incorporating regular stretching into your routine can help maintain flexibility in the muscles that support your spine. Focus on stretching the hip flexors, hamstrings, and lower back muscles to reduce tension and improve range of motion.
- Rest and Recovery: Don’t underestimate the importance of rest or deload weeks of training and runningAllowing your body to recover between runs or multiple weeks of hard training can prevent overuse injuries and give your muscles time to repair and strengthen. If you’re already experiencing pain, sometimes taking a break from running can backfire due to loss of cardiovascular endurance and strength. You may need to add professional help or introduce a strength program. You can reduce your mileage until the pain subsides; however, you should consider why the pain is present in the first place.
- Seeking out professional help: When unsure if any of the above factors are affecting your running, contacting a physical therapist (PT) can greatly reduce pain and injury, increase training frequency, and prevent unwanted breaks. If you have tried traditional PT before but still having pain, look into a pelvic floor therapist to rule out contribution to your current back pain.
Preventing Back Pain Before It Starts
Prevention is always better than cure, and there are several steps you can take to reduce your risk of developing back pain from running:
- Warm-Up Properly: A proper warm-up increases blood flow to your muscles and prepares your body for the demands of running. Include dynamic stretches and mobility exercises that target the lower back and hips. Even a simple 5 minute warm-up routine can be beneficial.
- Gradual Progression: Avoid sudden increases in running intensity or distance. Gradual progression allows your muscles and joints to adapt to the increased load, reducing the risk of injury. Typically, increasing your running volume by 10% per week is suggested to allow acclimation to a new routine. Try to avoid adding speed training and large jumps in mileage the same week.
- Core Strength Maintenance: Regularly incorporate core-strengthening exercises into your workout routine, even if you’re not currently experiencing back pain. A strong core provides better spinal support and reduces the likelihood of future pain. As well as allow you to increase volume and running speed.
- Monitor Running Surfaces: Running on uneven or hard surfaces can increase the impact on your lower back. Whenever possible, choose softer surfaces like grass or trails, and be mindful of your surroundings to avoid sudden changes in terrain. It’s ok when concrete is all you have available, just pay attention to your total volume and incorporate rest days from the pavement.
When to Seek Professional Help
While many cases of lower back pain from running can be managed with the strategies outlined above, there are instances where professional help may be necessary. If you experience any of the following symptoms, it’s important to consult a healthcare provider:
- Persistent Pain: If your back pain persists despite rest or changes in volume and self-care measures, it’s important to get a professional evaluation. Many times you can go straight to your physical therapist vs. seeing an orthopedist first.
- Radiating Pain: Pain that radiates down your leg or into your glutes could indicate a more serious issue, such as a herniated disc or nerve impingement.
- Numbness or Weakness: Any numbness, tingling, or weakness in your legs or feet should be evaluated by a medical professional as these symptoms could indicate a significant spinal issue.
Moving Forward with Confidence
Back pain from running can be a frustrating and limiting issue, but with the right approach, it’s possible to manage and even prevent it. By understanding the causes, implementing targeted exercises, and making informed choices about your running routine, you can continue to enjoy the many benefits of running for years to come while minimizing the risk of back pain.
Whether you’re just starting your running journey or are a seasoned runner dealing with lower back pain, taking proactive steps can lead to a more enjoyable and pain-free experience. Remember to listen to your body, prioritize proper form, and seek professional advice if needed.
