Lower back pain in runners can be disruptive and can impact your ability to run. In this article, we will explore the causes of lower back pain and provide practical strategies to prevent low back pain when running.
Almost there! Please complete this form and click the button below to gain instant access.
Fill Out The Form To Claim YOUR Copy Of "7 Deadly Running Training Errors"
(...It's Currently FREE!)
Causes of Low Back Pain When Running
Lower back pain in runners can stem from various factors, including:
1. Poor Running Form: Running with improper form can place excessive stress on the lower back.
Common form issues include overstriding, landing heavily on the heels, and an excessively upright posture.
2. Muscle Imbalances: Weak core/gluteal muscles and tight hip flexors can contribute to lower back pain.
As a result, these imbalances can alter the mechanics of your running stride and increase the load on your lower back.
3. Inadequate Warm-up and Cool-down: Warm-up exercises help prepare your muscles for activity by increasing blood flow.
In contrast, cool-down exercises aid in muscle recovery and prevent stiffness. Skipping either the warm-up or cool-down can increase the risk of lower back pain.
4. Overtraining: Overtraining occurs when runners increase their mileage or intensity too quickly without giving their bodies enough time to adapt.
Consequently, this can lead to overuse injuries, including lower back pain. As a result, it is important to gradually increase your running volume and intensity.
5. Improper Footwear: It is crucial to choose running shoes that provide adequate support and fit your foot type.
Wearing shoes that lack proper support or cushioning can disrupt the natural alignment of your body and increase stress on your lower back.
Strategies to Prevent Low Back Pain when Running
Fortunately, there are several strategies that you can implement to prevent or alleviate lower back pain while running:
1. Improve Running Form: Focus on maintaining proper form while running.
For example, aim for a midfoot strike, avoid over-striding, and keep your posture relaxed and slightly forward-leaning.
2. Strengthen Core Muscles: Incorporate exercises that target your core muscles, such as planks. A strong core provides stability and support for your lower back during running.
3. Stretch Regularly: Stretching exercises, particularly for the hip flexors, hamstrings, and glutes, can help improve flexibility and reduce muscle imbalances that contribute to lower back pain.
Moreover, include dynamic stretches in your warm-up routine and static stretches after your run.
4. Gradually Increase Training: Avoid sudden spikes in mileage or intensity.
By gradually increasing your training volume and intensity, this allows your body to adapt and minimize the risk of overuse injuries.
5. Wear Proper Footwear: Invest in well-fitting running shoes that provide appropriate cushioning and support for your foot type.
In addition, consider getting a professional fitting to find the right shoes for your needs.
6. Implement Rest Days: Allow your body time to recover by incorporating rest days into your training schedule. Rest days are crucial for muscle repair and overall recovery.
7. Listen to Your Body: Pay attention to any warning signs of pain or discomfort during running.
If you experience persistent or worsening lower back pain, it's important to seek professional help from a physical therapist.
Need Help to Prevent Low Back Pain when Running?
At More 4 Life, our team of experienced physical therapists can assess your condition, develop a personalized treatment plan, and guide you toward strategies to prevent low back pain when running.
Don't let lower back pain hold you back from achieving your fitness goals. You can request an appointment by calling our office at 314-941-3970.