One of the most common problems among the population is low back pain or back pain, especially in the lower back. In most cases, it is attributed to poor posture or a condition such as scoliosis or a deviation of the spine or hip.

But what if the pain occurs when running? In this case, it can be due to several factors. When we run, we are taking small jumps in a row and each time we hit the ground with our feet it causes the in vertebral discs to be exposed to a rhythmic charge and discharge. Depending on the terrain, there will be more or less vibration. This can cause your back to ache over time. Normally, the lumbar and cervical regions are the ones that suffer the most and where the pain is usually located. In this article we explain why does my back hurt when running.

Causes of back pain when running

Back pain when running is not normal. Although exercise has an impact on our body, we must not end with pain. Currently, it is very fashionable to go running every day, but we must follow a series of precautions and indications for this, we cannot do it with just any footwear, just as we must not go running too much on the first day.

There are several reasons that can answer the question of why my back hurts when running, such as the following:

Inadequate footwear

Although it may seem not, footwear is very important. It is very likely that we will go out for a run with the first sneakers we have at home, however this is precisely what will make our back suffer. You should not skimp on buying shoes that are good and specific for the sport you are going to do: running, cross running, trail running or even athletics. Each one involves different terrain and, therefore, the footwear will vary depending on one or the other. In addition, you must bear in mind that footwear must be renewed from time to time, since wear makes it not as effective.

You don’t use the proper technique

Going for a run is not jumping out into the street and running, nor is it jogging in any way. It involves certain techniques that, although it may seem unimportant, can prevent low back pain. When you run at high speeds or sprints, for example in athletics, the culprits for back pain are often the feet. This is because your feet absorb the initial shock of the body when running and hitting the ground very hard with your heels can cause your back to hurt. Keep the weight below your hips and support the sole of your foot.

The spine is not aligned

Posture when running is very important. In running or when jogging, you must keep your abs in a linear position, that is, your lower spine should not be very curved. The shoulders and arms must be relaxed, not tense and the back always straight.

Tense muscles

Running tenses, the hip muscles and they pull on the lower back and cause pain. In addition, this sport makes the psoas muscle, which helps to move the thigh forward, has a lot of pressure and can also promote back pain. This muscle should be stretched before running.

Little strong trunk

The trunk is a very important part when running. The core muscles are those of the abdomen and back, and they help keep the pelvis stable. If these muscles are not strong enough, you can lose posture. To do this, you can combine running with other exercises to strengthen the muscles in this area.

Stretching and rest

We must not forget that running is still a sport and therefore many muscles are involved. If these muscles are not stretched properly, they can lead to pinching and pain. Stretching before running is very important to avoid back pain. It is also advisable to stretch after running to relieve the back of the tension that the sport has entailed.

Just as important as stretching are breaks. Many times, the problem is that we overtrain too much and the body does not have time to recover. This results in muscle tension that can lead to back pain.

Back pain remedies for running

When back pain appears when running, it is important to stop and not force. Also, depending on the severity of the pain and how long it lasts, you should rest and not go out for a run again until the pain has completely stopped.

If it is an impingement in a muscle it is best to go to the physiotherapist, who will be the one who can undo it.

If the pain is due to lumbar overload from running, you can apply some home remedies, such as the cold-heat effect. In this case, an ice towel is applied to the area for at least 20 minutes and then a warm towel for at least another 20 minutes. The latter can be overheated if it stays cold. It is a well-known technique for muscle pain.

Pain relievers or creams that relieve muscle pain can also be used. If it is a serious or severe damage, it is best to see a doctor as soon as possible.

How to prevent back pain when running

To prevent back pain when you run, you can follow a series of instructions. You should always respect the stretching and rest times before and after running. At the very least, you should spend about 15 minutes warming up before running.

If you are a beginner, don’t overdo it, start little by little and gradually increase the level so that your body does not suffer excessively.

It is important to maintain a straight back posture, but without curving the spine too much inward. If you do not know how the technique is, it is best to ask a specialist before going for a run. Never run crazy, let’s not forget that it is still a sport and therefore involves discipline. You should avoid leaning forward and should not cross your arms in front of your chest.

In each stride, you should support your foot with the entire sole on the ground and gently. It is preferable to run on soft surfaces such as grass or dirt and not on asphalt, in addition to trying that the entire circuit you do has the same type of soil, be it grass, asphalt or mountain.

Beginners or people who are not well trained should start with flat terrain if possible, trying to avoid mountainous soils with stones or slopes. The greater the angle of the slope, the muscles of the spine will have to work more and will be more loaded.

It is important to wear the right footwear depending on the type of sport we are exercising, a trail running in which you run in the mountains is not the same as a city running in which the terrain is rare. In specialized stores, you will find the specific shoes for what you need.


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