Running and Low Back Pain
Have you ever noticed every time you go running, you have lower back pain either during or after the run? If so, I’m sure you’re wondering if you should quit running, find an alternative sport, or simply stop all activity and adopt a sedentary lifestyle. If you love the benefits of running and want to continue, is there anything you can do to make running tolerable? First, NEVER stop doing activity and adopt a sedentary lifestyle – it will start a slow decline with an unhappy ending! So let’s see if we can make running work for you!
1. STRETCH: In general, stretching helps “warm up” your muscles and joints and can prevent the low back from hurting during or after your run. Yoga based exercises are excellent!
2. FOOT STRIKE: The “proper” gait or, method your feet hit the ground is very important! To avoid low back injuries (not to mention foot, ankle, knee or hip injuries), run SMOOTHLY so the heel strike is gliding/glancing vs. a hard vertical load. The foot then “ROLLS” from heel to toe, first on the outside of the foot and then shifts to the inside during which time the arch flattens out, getting ready to “spring” you forward. The heel then lifts up and you push off the ball of the foot and big toe.
3. RUNNING POSTURE: Lean forwards when you run – DON’T run vertically like a Po-Go stick! By doing this, your momentum will be to move forwards – NOT downwards into the pavement (like a “jack hammer”)!
4. CORE STRENGTHENING: By keeping your “core” (midsection) strong, your back is more supported and less likely to become injured. Core exercises include pelvic tilts, the “dead-bug”, bridges, prone swimmers, lunges, squats, sit-ups, arch-ups, side bridges, 4-point kneeling/opposite arm/leg, and many others. These can be done on the floor and/or with a gym ball. Balance exercises are also very important!
5. RELAX: Have you ever noticed when some people run, they just look “tight” and uncomfortable. RELAX – don’t shrug your shoulders up to your ears; let your arms hang down bent at your sides; don’t clench your teeth or make a fist – RELAX!!!
6. PADDED INSOLES: There are many brands of padded insoles – try some and see how they work for you.
7. RUNNING SHOES: The key here is TRY THEM ON and walk around inside the store. There are a lot of good supportive shoes so just find a brand that works for you!
8. FLAT FEET: This is common and NOT a reason to stop running. Ask us about foot orthotics and the function and importance of the arches.
As avid marathon runner myself I know exactly how much you love running, so if you are currently suffering from lower back pain give my office a call at (703) 912-7822 or visit us at Chiropractor in Springfield, VA.
Thanks for the great post! Chiropractors are able to successfully treat foot pain with the use of gentle, specific adjustment techniques to free stiff joints, restore normal movement and remove spinal irritation. I use Graston therapy and Kinesio taping to treat running injuries. Treatment is generally painless, although some short-term discomfort may sometimes be felt around the injured area.
I agree with the author – prevention of injuries is key!
Great blog, and nice post. I noticed that if I don’t do all of my hamstring and low back stretches after I’m done with a run, I’ll tighten up and my back will hurt. I never skip it.
The best place to be fitted for running shoes is at a store dedicated to selling running shoes that can analyze your gait and help you choose the correct shoe. I reccomend custom-fit orthotics to all of my patients.
Running is an impact exercise, so i would recommend getting with a shoe specialist shop so you can be best fitted for the type of running you are doing.
Running puts great stress on our bodies, even when we do it right. That is why stretching, strengthening and cross training are so important to remaining in balance.
Regular chiropractic care can help you run longer and more efficiently by addressing musculoskeletal, and nutritional issues prior to the onset of injury.
As we age I am wondering how much damage running can do, especially on pavement. Our joints can only take so much pounding. Speed walking, biking, hiking, swimming are all exercises that are good for a body too.