Running offers incredible benefits for cardiovascular health, mental wellbeing, and overall fitness. However, runners of all ages can sometimes experience an unwelcome side effect after their daily dose of these benefits: lower back pain.
While some muscle soreness is normal after exercise, persistent or severe lower back pain after running isn’t something to ignore. Understanding why it might be hurting can give you insight into how you want to treat it: on your own, or with the help of a specialist.
Causes of lower back pain after running
Lower back pain after running can stem from various factors, ranging from temporary issues to more chronic conditions.
Poor running form
One of the most frequent culprits behind sore back after exercise is improper running technique. If you’re new to running, it might seem like something your body would naturally do well. But this isn’t always the case, and even experienced runners can have moments when their form breaks down.
When you don’t run properly, your lower back may compensate for imbalances elsewhere in your body.
Common form issues that contribute to back pain include:
- Overstriding, which increases impact forces traveling up your spine
- Leaning too far forward or backward while running
- Inadequate core engagement during your run
- Uneven arm swing that creates rotational stress on your spine
Weak core muscles
Your core muscles act as a rotational engine of momentum as well as shock absorbers, supporting your spine during movement. When these muscles are weak or fatigued, your lower back might work overtime to maintain stability while running. This extra workload can lead to muscle strain and pain.
Tight hip flexors and hamstrings
Spending long hours sitting can create tight hip flexors, which pull on your lower back during running. Similarly, tight hamstrings can alter your pelvic position and place additional stress on your lumbar spine.
Failing to warm up, stretch, or stay limber before your run can force your back to compensate, leading to pain and discomfort.
Sudden training changes
Ramping up your mileage too quickly or dramatically changing your running routine can overwhelm your body’s ability to adapt. Your muscles, including those supporting your lower back, may benefit from more time to get stronger and adjust to different demands.
Running surface and footwear
Hard surfaces like concrete can increase the impact forces transmitted through your body with each step. Additionally, worn-out running shoes that no longer provide adequate cushioning or support can contribute to lower back pain, foot pain, or other pain after running.
Pre-existing conditions
Sometimes, running simply aggravates underlying back issues such as:
- Herniated or bulging discs
- Arthritis in the spine
- Sciatica
- Previous lower back injuries
How to treat lower back pain from running
If you’re currently experiencing lower back pain after running, several treatment approaches can provide relief in the short term and help you return to your training routine.
Rest and ice
For acute pain following a run, sit or lie down and give your body time to recover. Apply ice to the affected area for 15-20 minutes several times during the first 24-48 hours to reduce inflammation and numb pain.
Gentle stretching
Light stretching can help alleviate muscle tension and improve flexibility. Focus on stretches that target your hip flexors, hamstrings, and lower back muscles. Cat-cow stretches, knee-to-chest pulls, and gentle spinal twists can be particularly beneficial.
Heat therapy
If your low back pain is causing muscle tension or spasms, applying heat can help relax tight muscles and improve blood flow to the area. Use a heating pad or take a warm bath to ease muscle tension.
Over-the-counter pain relief
Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce both pain and inflammation. However, use these medications as directed and consider consulting with a healthcare provider if you need them regularly.
Gradual return to activity
No matter what your goals are or how soon the upcoming race is, it’s important to avoid jumping back into your full running routine immediately if you’re having serious back pain. Start with walking, then progress to light jogging as your pain improves. Continuing as if you’re not in pain can make the underlying cause worse.
Prevention and exercise ergonomics through physical therapy
Physical therapists bring specialized knowledge to help runners prevent and treat lower back pain. They can:
- Conduct movement assessments: A thorough evaluation can identify biomechanical issues that contribute to your pain, including muscle imbalances, joint restrictions, and movement patterns that place excessive stress on your lower back.
- Develop personalized exercise programs: Based on your specific needs, our physical therapists create targeted strengthening and flexibility routines to address each person’s unique risk factors.
- Treat with manual therapy: Hands-on techniques such as joint mobilization and soft tissue manipulation can help reduce pain and improve mobility in the short term.
- Offer running gait analysis: By analyzing your running gait (pace, footfall pattern, etc.), we can identify areas of improvement to reduce the strain your back and other parts of the body might be susceptible to.
- Education and training modifications: Our physical therapists can teach you about proper warm-up and cool-down routines, appropriate training progressions, and how to modify your routine when pain occurs.
Running pain prevention in El Paso
Don’t let lower back pain sideline your running goals. If you’re experiencing persistent pain or want to prevent future issues, professional guidance can make all the difference.
At Border Therapy Services, we have many runners on staff who know firsthand what you’re struggling with and what you’d like to accomplish. Let us show you how physical therapy principles can not only help prevent pain, but also improve your enjoyment and speed. Start the conversation about your running goals by calling one of our El Paso clinics or requesting your first appointment online today.