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Introduction
to Lower Back Pain and Running
Runners ultimately put enormous
stress on the lower back. The constant pounding of the feet
causing shock waves to be vibrated to the spine and hips.
General Causes
of Lower Back Pain
Conditions such as flat feet
can cause a mechanical imbalance which can ultimately result
in back pain. A limb length discrepancy or even a pelvic imbalance
can result in lower back pain. Other conditions such as spinal
curvature and a degenerative disc between the vertebrae can
lead to back pain.
Running Causes
of Lower Back Pain
For runners, the major cause
of back pain is a muscular strain. However, if you are in
any doubt then it is advisable to visit your doctor to rule
out any complications. Contributing running factors include
weak abdominal and back muscles, tight hamstrings and more
commonly a foot imbalance. Foot imbalance (over pronation)
results is a weight imbalance which can ultimately result
in lower back pain.
How Lower Back
Pain affects you’re Running
You should continue to run
with back pain if it does not make your back feel worse after
a run. Sitting actually puts more stress on your back than
running does. If running is not comfortable than you could
try swimming, cycling or some other activity to keep fit and
motivated. Walking is a excellent exercise to stay active
during the healing process.
Treatment for
Lower Back Pain
For immediate relief you should
cut back on your mileage and uphill running. It is common
for cross country runners to experience lower back pain. The
biomechanics of running up hills and at unusual angles leads
to postural changes which demands greater stress on your back
muscles. Many runners find that damp heat, contrast hot baths,
steam room and heat rubs are beneficial to lower back pain.
If you have a serious back complaint such as disc deterioration
than surgery may be necessary. You may need to visit a chiropractor
to align your spine.
Many runners find that by
changing their running shoes and using sports orthotics/ Insoles
can have a positive effect on lower back pain.
Back
Strengthening Exercises
Each exercise should be performed
5 - 10 times each, increasing by 2 - 3 repetitions per day,
with a maximum of 50 each per day. If performed properly,
these exercises will strengthen core muscle strength. They
should be performed in conjunction with proper back and lower
extremity flexibility training.
These strengthening exercises
are designed for multiple types of back injuries. Remember
to consult you physician to determine which exercises are
most appropriate for your specific condition. Discontinue
any exercise that worsens your pain.
Abdominal Crunch
Wall Squats
Thoracic Extension
Bridging
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