Many runners experience pain in the back after running, which can cause them to stop their workout routine altogether. This article offers reasons why your back may hurt after a run and what to do about it. With the right combination of stretching and rest, you can bid farewell to back pain and get back in the running game.
Common Causes of Running Back Pain
Muscular Imbalances
Running often works specific muscle groups more than others, especially in one-sided sports such as running or soccer. A lack of core efficiency or an unbalanced muscular system can cause your back muscles to become overstretched and sore. To address this, make sure to stretch both sides of your body and do exercises that strengthen the core.
Overuse Injuries
Overuse injuries occur when a muscle is subjected to strenuous activity for long durations. This can lead to a burning sensation in the back that is usually localized to one spot. To diminish this type of pain, consider taking breaks in between running sessions and adding elements of cross-training to your routine. Doing low-impact exercises such as swimming can also help reduce the chance of overuse injuries.
Dehydration
Dehydration can lead to massive muscle fatigue, which can cause an increase in back pain. As your muscles become fatigued, your posture tends to worsen, leaving your back open to the risks of pain and injury. Make sure to maintain proper hydration levels before and during a workout.
Treating Back Pain from Running
Rest and Recover
In most cases, pain from running will eventually subside with adequate rest and recovery. Make sure to give your body the rest it needs between workouts. Similarly, it is important to make sure you are eating proper nutritional foods that will help your body heal.
Ice the Area
Ice therapy is an effective way to reduce inflammation that can lead to aching muscles and back pain. After running, apply a cold pack to the area for up to 15 minutes at a time. It is important to not apply ice or a cold pack directly to the skin.
See a Physical Therapist
If your back pain persists, it might be time to see a physical therapist. A physical therapist will identify any underlying problems, create a recovery program, and monitor your progress. An experienced physical therapist will help you identify any weak points in your running that may be causing back pain.
People Also Ask
Can running cause lower back pain?
Yes, running can cause lower back pain if the wrong muscles are activated or the wrong form is used during the run.
How can I prevent running back pain?
To prevent running back pain, focus on warm-up exercises, wear the proper footwear, maintain proper form, and consider stretching regularly.
What are good exercises to prevent back pain?
Good exercises to prevent back pain include pelvic tilts, hamstring stretches, glute bridges and wall squats.
Do I need to see a doctor for back pain?
Yes, a doctor should be consulted if the pain is severe or if it persists despite stretching and rest.
Can my running shoes cause lower back pain?
Yes, running shoes that do not fit properly can cause lower back pain by disrupting the alignment of your body.
Final Words
Running can be a great way to stay in shape and stay healthy. However, it is important to understand the causes and treatments of back pain that runners might experience. Getting the right combination of stretching, rest, and recovery will help runners bid farewell to back pain and get back in the running game.