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Do you have a sore back after you go running? It’s probably not an uncommon experience. Running is an excellent form of exercise, however it can also cause back pain when done improperly or without taking precautions. Fortunately, there are several things you can do to help ease your back pain and prevent it from occurring in the future. In this article we’ll explore the causes of back pain after running and the steps you can take to minimize or prevent it.
What Can Cause Back Pain After Running?
Incorrect Form
Incorrect form is one of the most common causes of back pain after running. The way you hold your body while running has an impact on how much pressure is put on your muscles and joints, which can increase your risk of back pain. Keeping your back, neck and head in an upright, relaxed position while running and maintaining good posture will help reduce strain on your back.
Wearing the Wrong Shoes
Another common cause of back pain after running is wearing ill-fitting or incorrectly fitting shoes. Shoes that don’t give you enough arch support or cushioning, or shoes that are too small or too large, can cause your feet to roll inward, putting more strain on your back muscles and joints. Make sure to choose running shoes that fit properly and have enough cushioning and support to meet your needs.
Muscle Imbalance
If the muscles in your core and lower back are too weak, or if they’re out of balance with the muscles in your legs and hips, it can cause extra strain on your back and lead to post-running back pain. Regularly stretch and strengthen these muscles to help prevent and minimize back pain after running.
What Can You Do To Help Back Pain After Running?
Warm Up and Stretch
Before starting any running exercise, make sure to spend at least five minutes doing a warm-up and stretching routine. Stretching will help to loosen up tight muscles, making them more resilient to the stresses of running.
Cross Train
Mix up your running routine with other forms of exercise that can help strengthen the muscles in your core and back. Low-impact activities like swimming, cycling, and yoga can help build up these muscles and can help make your running more efficient by improving your posture.
Correct Form
When running, make sure to keep your body in an upright, relaxed position with your back, neck and head as straight as possible. Try to focus on “falling forward” with each stride rather than bouncing off your feet.
Choose the Right Shoes
Choose a pair of running shoes that give you enough support and cushioning and that fit correctly. If you’re unsure what type of shoes to get, consult a shoe salesperson at a specialized running store; they can help you find the right shoes for your feet.
Incorporate Core Strengthening Exercises
Do core-strengthening exercises such as planks, bridges, and glute bridges regularly to strengthen your abdominal and lower-back muscles. This will help prevent the likelihood of back pain after running.
People Also Ask
What Causes Back Pain After Running?
Back pain after running can be caused by a variety of factors including muscle imbalance, incorrect form, and wearing the wrong shoes.
How Can I Prevent Back Pain After Running?
To prevent back pain after running, make sure to warm up and stretch before running, cross train with other forms of exercise, maintain the correct form while running, choose the right shoes for your feet, and focus on strengthening your core muscles.
Can Running Cause Long Term Back Problems?
Yes, if not done in the right way, running can cause long term back problems. To prevent long term back pain, make sure to warm up and stretch, cross train, maintain the correct form, wear the right shoes, and focus on strengthening your core muscles.
How Many Times a Week Should You Run?
Most health experts recommend running two or three times a week, with rest days in between to allow your muscles and joints to recover.
How Long Should a Run Last?
How long your run should last depends on your fitness level and goals. Generally, a run should last anywhere from 20 minutes to an hour or more.
Final Words
Back pain after running doesn’t have to plague you every time you head out for a jog. By following the tips outlined in this article, you can help minimize or even prevent it from occurring. Make sure to warm up and stretch beforehand, cross train, maintain the correct form, wear the right shoes for your feet, and focus on strengthening your core muscles. With a little bit of effort and the right approach, you can enjoy running without any of the aches and pains.