Simple tips to avoid lower back pain when running
"The real purpose of running isn't to win a race, it's to test the limits of the human heart"
- Bill Bowerman
If you’re a runner, it can be difficult to see where you may be going wrong. If you experience back pain when running, there are several areas we can look to.
Unless you’re running alongside a mirror each time you go for a jog, it’s impossible to notice if your posture is off.
That’s where The Back Clinic comes in: the spinal healthcare professionals that can assess your posture from a chiropractic view. We diagnose movement and posture problems that contribute to back pain.
Running: Pro’s and Con’s
There are many benefits to running, as you know, including that ‘feel good’ release of chemicals called endorphins. Endorphins can trigger positive feelings in the body, similar to that of morphine. Running also benefits you by burning calories, increasing cardiovascular fitness and building stronger muscles.
Running is a high impact activity and runners may experience the following complaints: shin splints, knee pain, Achilles tendinitis, plantar fasciitis and of course lower back pain.
Does Running Cause Lower Back Pain?
If you have an existing spinal or postural problem, you may find that running exacerbates an underlying condition. If you experience back pain when running and don’t know if you have a spinal or posture problem, a thorough chiropractic check-up may benefit you.
If you already suffer from back pain, going for a run (or other sporting activities) may make it worse.
Running tips to reduce back pain:
- Warm up thoroughly before each run
- Stretch your hamstrings, thighs, groin and tight back muscles to reduce stress across your lower back
- Wear supportive, comfortable shoes
- Try to run on softer ground like grass (minimise hard surfaces like concrete)
- Allow a few days rest between each running session
- Use ice packs on sore areas (especially around the spine) to reduce inflammation
How Does Chiropractic Help Running Pains?
Chiropractors are qualified and able to address back pain issues caused or exacerbated by running. If your posture, or a spinal/hip misalignment, is contributing to lower back pain, running will probably make the situation worse.
The advantage of chiropractic is that we work to address your underlying cause of pain. We provide chiropractic treatment that aims to improve your posture, reduce your pain and improve your sports performance.
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