Lower Back Pain When Running? Here’s What You Could Be Doing Wrong

If you’re a runner, chances are you’ve experienced lower back pain at some point. It’s not just frustrating; it can seriously hamper your training and daily activities. But why does it happen, and what can you do about it? Let’s dive into understanding the causes and exploring effective ways to treat and prevent lower back pain from running.

Understand the Culprits Behind Lower Back Pain

Many runners, especially those new to the sport, fall into the trap of over-striding. This is when you extend your foot too far ahead of your body during your running stride, which not only acts as a braking force but also puts unnecessary stress on your lower back and hips. This excessive forward reach can twist your hips more than necessary, leading to pain.

To fix this, focus on taking shorter, quicker steps and aim for a foot strike directly under your center of gravity. This adjustment promotes a more efficient running form and reduces the stress on your lower back.

Running with an over-stride can lead to early muscle fatigue, similar to cycling in a gear that’s too high. Your legs and back muscle may overcompensate, leading to a buildup of lactic acid and subsequent pain. Strengthening your core, glutes, and hamstrings can help. These muscles support your spine and pelvis during running, so keeping them strong can prevent pain.

Incorporate exercises like planks, bridges, and deadlifts into your routine. Also, consider dynamic stretches to warm up and static stretches to cool down, focusing on the glutes and hamstrings to improve flexibility and reduce tightness.

Tight hamstrings are a common issue for runners and can pull on your pelvis, affecting the alignment of your lower back. Regular stretching and activities like yoga can improve your hamstring flexibility. Aim for a balanced routine that includes both strengthening and stretching.

How To Alleviate and Prevent Pain

When it comes to alleviating and preventing lower back pain from running, a holistic approach is crucial.

First off, let’s talk about improving your running form. This is often overlooked by many runners, but it’s fundamental. Good posture while running can significantly decrease the risk of back pain. Make sure your running posture is upright and you’re not slouching. You want your head to be over your shoulders, your shoulders over your hips, and your hips over your feet. This alignment helps in maintaining the natural curve of your spine, reducing the strain on your lower back.

Strengthening your core and hip muscles plays a pivotal role as well. These muscles are essential because they support your spine. By strengthening them, you create a natural ‘corset’ that holds your spine in alignment. Exercises like side planks, hip thrusts, and other core-focused movements can enhance your stability and endurance. This doesn’t just help in preventing pain but also improves your overall running efficiency.

Incorporating regular stretching and flexibility work into your routine is another key element. This can’t be emphasized enough. Flexible muscles are less prone to injury. Focus on your hamstrings, hip flexors, and lower back muscles. Yoga is an excellent way to improve your flexibility. It not only helps in stretching those muscles but also teaches you how to breathe properly, which can further help in reducing tension in your back.

Proper footwear is often an afterthought for many runners, but it should be a priority. The right running shoes can absorb the shock of your foot striking the ground, reducing the impact transmitted up your legs to your lower back. Make sure your shoes provide good support and have adequate cushioning. It’s wise to replace them every 300-500 miles because worn-out cushioning is less effective at absorbing shock, which can lead to back pain.

Finally, cross-training can be a game-changer. It’s beneficial to mix up your routine with activities like swimming or cycling. These activities allow you to maintain your fitness without overloading your back. They also help in building muscle balance and flexibility, which are crucial for running without pain.

5 Exercises To Strengthen Your Glutes and Core for Running

Strengthening your glutes and core is pivotal for runners, not only to improve performance but also to prevent injuries. The glutes and core muscles act as stabilizers for your entire lower body, helping to maintain alignment and reduce strain on your lower back. Here are 5 effective exercises that target these areas, contributing uniquely to building strength and stability.

Lunges

Lunges are fantastic for developing strength in your glutes, quads, and hamstrings, while also engaging your core to keep balance.

• Stand upright with feet hip-width apart.
• Take a large step forward with one leg, lowering your hips toward the floor by bending both knees to about a 90-degree angle. Ensure your front knee is directly above your ankle and your back knee doesn’t touch the floor.
• Keep your upper body straight and ensure your hips don’t drop.
• Push back up to the starting position and repeat on the other side.
• Aim for 3 sets of 10-12 reps on each leg.

Banded Glute Bridges

Banded glute bridges target your glutes and help improve hip mobility, crucial for a strong running stride. Using a resistance band increases the effectiveness by adding tension, leading to greater muscle activation.

• Lie flat on your back with your knees bent, feet flat on the floor, and a resistance band just above your knees.
• Push through your heels to lift your hips towards the ceiling while pushing your knees outward against the band. This movement should form a straight line from your knees to your shoulders.
• Hold the top position for a few seconds, squeezing your glutes tight.
• Lower your hips back to the starting position.
• Perform 3 sets of 12-15 reps.

Crunches with a Hold at the Top

This exercise strengthens the abdominal muscles, which are crucial for maintaining good posture while running.

• Lie on your back with your knees bent and feet flat on the floor.
• Keep your arms fully extended in front of you
• Curl your upper body towards your knees, lifting your shoulder blades off the ground. Hold at the top of the movement for a few seconds to intensify the contraction in your core muscles.
• Slowly lower back down to the starting position.
• Aim for 3 sets of 15-20 reps.

Side Plank with Rotations

This variation of the plank not only strengthens the core but also engages the obliques, improving your rotational mobility which is essential for running.

• Begin in a side plank position with your elbow under your shoulder and legs extended.
• Stack your feet or place one in front of the other for stability.
• Extend your free arm towards the ceiling.
• Rotate your torso forward and reach underneath your body with your extended arm, then rotate back to the starting position.
• Perform this move for 10-12 reps on each side, aiming for 3 sets.

Squats

Squats are excellent for building strength in the glutes, quads, and hamstrings, and they also engage the core for stability.

• Stand with feet a little wider than hip-width apart, toes slightly turned out.
• Bend your knees and push your hips back as if sitting in a chair, keeping your chest upright and back straight.
• Lower down until your thighs are at least parallel to the floor, ensure your knees don’t go past your toes.
• Press through your heels to return to the starting position.
• Aim for 3 sets of 12-15 reps.

Listen to Your Body

Finally, always listen to your body. If you experience persistent back pain, consider consulting a physical therapist who can assess your situation, provide targeted exercises, and perhaps even adjust your running technique. Sometimes, issues like a tight psoas muscle or a misaligned sacroiliac joint could be the root cause, and specific therapeutic exercises or manual therapy might be needed.

Incorporating these strategies into your routine can not only alleviate lower back pain but also enhance your overall running performance. Remember, a healthy runner is a happy runner. So, take care of your back, and it will take care of you on the road, track, or trail!