How to Prevent Lower Back Pain When Running
Running is a great way to exercise to stay healthy and get in shape. However, running can put a serious amount of strain on the back over a period of time, especially if you don’t have good running habits. Doing some lower back exercises before, during and after your run can go a long way in preventing back pain. Here are some tips to consider to maximize your running without putting yourself in harm’s way.
Stretch Thoroughly Before Running
Simple lower back stretches will loosen up your muscles enough to prevent injury. You don’t have to stretch for a very long time, but a good 10-15 minute stretch before your run will help tremendously. With the repetitive stress placed on the back with every step you take, having your back muscles stretched properly will prevent back pain and also promote a proper running style.
Change Up Your Routine
Changing up your exercise regimen can give your muscles a break, while also working various other muscles. If you like to go on a jog most of the time, consider incorporating sprints occasionally and run different routes for a change of pace. You can also mix in shorter runs with longer runs so your muscles don’t get used to one certain type of exercise. The same goes for your lower back exercises. Try to change up the order of your stretches and incorporate new exercises periodically.
Strengthen Your Muscles With Other Exercises
The more ways you can strengthen and build endurance in your back muscles, the better your overall health will be. You can work in resistance exercises, bodyweight exercises or even participate in yoga or pilates. Having an overall fit body will go a long way in preventing injury and provide a more enjoyable running experience.
Wear Supportive Shoes
Any spine care professional will tell you the shoes you run in are critical. If possible, run on a surface other than pavement to provide you even more support. Depending on how frequently you run, it may be worth it to change your shoes every few months to ensure you’re getting maximum support and keeping your back strong.
DBC Active Spine Care uses spine adaptive functional restoration to help patients manage their back pain and prevent it from happening in the first place. Our program is known globally as being one of the best programs backed by evidence. We are proud to have served more than 150,000 patients with a 90% success rate over the years. To learn more about our processes and procedures and how we can help you with your spine care needs, contact us today.