How To Fix Lower Back Pain From Running

Do you experience lower back pain after running? You’re not alone. Lower back pain is prevalent among runners, impacting approximately 20% of the active population. Understanding the causes, prevention strategies, and how to fix lower back pain from running is essential for maintaining a healthy running routine. 

This guide will explore the various factors contributing to lower back pain in runners and provide effective relief solutions from our experienced physiotherapists.

What Causes Lower Back Pain?

Various intrinsic and extrinsic factors can cause lower back pain in runners. Intrinsic factors originate within the body, while extrinsic factors are external influences.

1. Muscle Strains and Imbalances: One of the most common causes of lower back pain when running is muscle strain, often resulting from overexertion or improper form. If you have weakness in your core muscles, you may experience instability, causing the lower back to compensate and become strained.
   
   Additionally, tightness in the hamstrings, hip flexors, and glutes can exacerbate the problem by pulling on the pelvis and spine, leading to discomfort during and after runs. Lumbar spine muscle tightness and imbalances can also contribute to lower back pain.
2. Poor Running Form: Running with improper biomechanics can place undue stress on the lower back. Common form issues include hunching forward, overstriding, or leaning too far back. These postural mistakes can lead to muscle fatigue and pain in the lumbar region. Maintaining a neutral spine and proper alignment is essential for minimising the risk of injury.
3. Inappropriate Footwear: Wearing worn-out or unsuitable running shoes can significantly impact lower back health. Shoes that lack proper support can lead to altered running mechanics, increasing the stress on the lower back. This causes lower back pain during running. Regularly replacing running shoes, typically every 500 to 800 km, is crucial for maintaining adequate support and cushioning.
4. Overtraining: Sudden increases in running intensity, distance, or frequency can overwhelm the body, leading to injuries, including lower back pain. Building up running capacity and incorporating rest days into training schedules can help mitigate this risk.
5. Running Surface: Depending on the type of surface you run on, you might get a backache after running. Hard surfaces like concrete can increase impact forces on the spine. In contrast, softer surfaces such as grass or dirt trails can reduce this impact, providing a more comfortable running experience.

Low bone density, spinal stenosis, and herniated discs are other potential causes of lower back pain in runners. Identifying the root cause of pain is crucial to developing an effective treatment plan.

How Can You Manage Lower Back Pain From Running?

You can relieve lower back pain by running through the following ways.

1. Rest and Recovery: If you experience back pain after running, it is essential to listen to your body. Taking a break from running and allowing time for recovery can prevent minor discomfort from escalating into a more severe injury. During this period, gentle stretching and low-impact activities like walking or swimming can help maintain mobility without exacerbating pain.
2. Strengthening Exercises: Incorporating strength training into a running routine is vital for building core stability and preventing lower back pain. Focus on exercises that target the abdominal muscles, glutes, and lower back. Practical exercises include planks, bridges, and bird dogs, which help create a strong foundation for running. This prevents lower back pain from running.
3. Stretching and Flexibility: Regular stretching can alleviate tightness in the muscles surrounding the lower back. Essential stretches for runners include the cat-cow stretch, child’s pose, and knee-to-chest stretches. These exercises promote flexibility and can help reduce muscle tension in the lumbar region.
4. Warm-Up Routine: A proper warm-up before running is crucial for preparing the body and preventing injuries. Dynamic stretches and light aerobic activities, such as brisk walking or slow jogging, can increase muscle blood flow and improve overall performance.
5. Proper Hydration and Nutrition: Staying hydrated is essential for maintaining disc health in the spine, as these discs require adequate hydration to function optimally. Additionally, a balanced diet rich in nutrients supports muscle and joint health, aiding recovery and performance.
6. Posture Awareness: Being mindful of posture throughout daily activities can significantly impact lower back health. Maintaining proper spinal alignment while sitting, standing, and walking can reduce strain on the lower back, helping to prevent pain. This reduces the issue of lower back pain after running.
7. Physiotherapy: If lower back pain persists despite self-care measures, consulting a physiotherapist from City Physiotherapy can be beneficial. A physiotherapist can assess running form, identify muscle imbalances, and develop a personalised rehabilitation program to address specific issues.
8. Cross-Training: Engaging in cross-training activities, such as swimming or cycling, can help strengthen different muscle groups while giving the lower back a break from the repetitive impact of running. This approach can enhance overall fitness and reduce the risk of injury.
9. Consider Professional Help: For runners with pre-existing conditions, such as herniated discs or sciatica, seeking medical advice is crucial. City Physiotherapy can refer you to an orthopedic doctor to help you manage the issue.

What are Preventive Measures for Lower Back Pain?

Here’s what you can do to prevent lower back pain.

1. Gradual Progression: When increasing running distance or intensity, it is vital to do so gradually. Following a structured training plan, such as the NHS Couch to 5K program, can help runners build endurance safely.
2. Choose the Right Running Surface: Opt for softer running surfaces to minimise impact on the spine. Mixing up running routes can also prevent overuse injuries by varying the stresses placed on the body.
3. Regular Shoe Assessment: It is essential to assess running shoes regularly for wear and tear. A gait analysis at a specialty running store can help identify the footwear for individual biomechanics, ensuring optimal support.
4. Incorporate Strength and Flexibility Work: Aim to include strength and flexibility exercises in your weekly routine, focusing on the core, hips, and lower back. This balanced approach will enhance running performance and reduce the likelihood of injury.
5. Listen to Your Body: Recognising the body’s signals is crucial for preventing injuries. If pain occurs during or after a run, it is essential to take a break, assess training habits, and make necessary adjustments.
6. Maintain a Healthy Lifestyle: Adequate sleep, stress management, and a balanced diet contribute to overall health and recovery. Prioritising these aspects can enhance resilience against injuries.

By understanding the causes of lower back pain and implementing effective solutions and preventive measures, runners can significantly reduce their risk of discomfort and maintain a consistent training regimen. A proactive approach that includes strength training, proper footwear, and awareness of running form can lead to a more enjoyable and pain-free running experience.

When Should You Seek Professional Help?

If lower back pain persists despite implementing preventive measures, seeking professional assistance for back pain treatment injury is essential. City Physiotherapy can thoroughly evaluate and develop a customised treatment plan. Treatment options may include:

• Manual Adjustments: These can help realign the spine and alleviate pain.
• Myofascial Massage: This technique can release tension in tight muscles and improve flexibility.
• Targeted Exercises: A physiotherapist can prescribe specific exercises to address muscle imbalances and strengthen the core.

Remember, seeking professional help at the onset of symptoms can prevent further damage and get you back to your running routine faster. Don’t let lower back pain stop you from achieving your running goals.

Final Word

For runners, lower back pain is common, but it does not have to derail your training. By understanding the causes and implementing effective prevention strategies, you can reduce your risk of injury and continue enjoying the benefits of running. Remember to listen to your body and seek help when needed. Taking proactive steps now can lead to a healthier, pain-free running experience. 

Contact us today for more help with your back pain issues. You can call City Physio at 8212 4886 to book your next appointment.

FAQs

What are some common causes of lower back pain in runners?

Common causes include muscle strain, muscle imbalances, facet joint irritation, and sacroiliac joint pain.

How can I prevent lower back pain while running?

Preventive measures include proper warm-up routines, strength training, good running form, appropriate footwear, and choosing softer surfaces.

Can strength training help prevent lower back pain?

Yes, strength training can improve the strength and stability of the core and back muscles, reducing the risk of injury.

When should I seek professional help for my lower back pain as a runner?

If you experience persistent or severe pain, it is essential to consult City Physiotherapy for a thorough evaluation and treatment plan.

What types of treatments are available for lower back pain in runners?

Treatment options may include physical therapy, manual adjustments, myofascial massage, and targeted exercises to address underlying issues.

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