Can I have Lower Back Pain due to running?

Lower back pain is a common ailment that can be caused by a variety of things, including sitting for long periods of time, lifting heavy objects, and even running. While it might seem counterintuitive that something as seemingly innocuous as running could lead to back pain, it is actually quite common. In fact, a study done by the American Academy of Orthopedic Surgeons found that up to 70% of runners will experience some form of lower back pain in their lifetime. So, if you’re a runner who has been experiencing back pain, read on to know what could be the possible reasons for it and how you can go about treating it.

How running can cause Lower Back Pain?

Lower back pain is a common complaint among runners. The causes of lower back pain can be attributed to a variety of factors, including poor form, overtraining, and weak core muscles.

• Poor form is one of the most common causes of lower back pain in runners. When your form is incorrect, your body is forced to compensate for the imbalance, which can lead to strain on your lower back. Over time, this strain can cause the muscles and ligaments in your back to become weak and damaged, resulting in pain.
• Overtraining is another common cause of lower back pain in runners. When you train too hard or too often without taking adequate rest days, your body becomes fatigued and overworked. This can lead to muscle strains and other injuries, including lower back pain.
• Weak core muscles are another factor that can contribute to lower back pain in runners. The core muscles support the spine and help keep the body upright. When these muscles are weak, they cannot adequately support the spine, which can lead to pain.
• Running on uneven surfaces can also cause lower back pain. Old jogging or running tracks that have bumps in them can be extremely dangerous. Especially if you are running on a mud track that is not maintained, it can give you lower back pain.

How to treat lower back pain due to running?

Lower back pain is a common issue for runners. The repetitive nature of running can lead to strain on the lower back and cause pain. However, there are some things you can do to treat lower back pain due to running.

• First, it’s important to identify the source of your pain. If your lower back pain is due to an injury, such as a muscle strain, you’ll want to focus on treating the injury. This may include icing the area, taking over-the-counter pain medication, and/or resting.
• Always wear proper running shoes with extra padding. Regular shoes do not absorb the jerks a person experiences during running and therefore you should always have training shoes on when going out for a jog.
• While it's good to push oneself beyond limits but sometimes it can also backfire. Pushing hard can make you lose your form while running and your spine starts taking the extra amount of stress. Hence it is always advised to not to over-push while exercising.
• If you’re struggling with lower back pain that interferes with your running routine, consider seeking out professional help from a physical therapist or another medical provider. They can help you create a treatment plan that will get you back on track and keep you running pain-free!
• A nice warm-up is often ignored but it is very important when it comes to safeguarding yourself from injuries. Do things like; Knee circles, Hip rotation, Calf stretching, arm circles, and Leg swings before you hit the track.
• Last but not least, back off if you feel intense pain after or during running. Consult a doctor before you continue your workout again to avoid serious complications.