One may experience pain when the body is strained. Inappropriate training intensity or exercising for prolonged periods can cause various types of aches and pains. Muscle soreness and pain are the most common symptoms of exercising too much. Running too much can cause injury because the body will struggle to keep up. So, it is best to allow the body to rest and recover.
Even though exercising is good for the body, overtraining can lead to adverse effects. Also, overtraining stops you from making progress and your strength goes down. Running too much will not cause muscle pain and soreness but will leave you tired and prone to injury. One may experience various discomforts, such as lower back pain, a runner’s knee, muscle strain, cramping, blisters, calf pain, stress fracture, and more from running too much. So, it is important to take rests in between and follow a proper running form.
What Causes Lower Back Pain When Running?
Lower back pain is a common experience for most people, including runners. Back pain after running can be caused by various reasons. It usually indicates a muscle strain but muscle strain is often short-lasting. It can be treated easily at home. Lower back pain when running can be due to various reasons, such as;
- Improper shoe wear.
- Inappropriate training intensity.
- Exercising for prolonged periods without rest.
- A sharp increase in mileage.
- Hill running.
- Muscle imbalance.
- Lack of core strength.
- Weakness in the back.
- Herniated disc.
- Stress on the sacroiliac joint.
- Stress in the facet joints.
- Poor posture.
- Obesity.
- Lack of warm-up.
One of the most common causes of lower back pain after running is muscle imbalance. When the muscles are weak, it results in core weakness and stability, leading to lower back pain. Being harsh on the body or running for long periods results in low back pain and other types of aches. Also, a strong body is vital for exercise, so those with poor core strength or weak body will experience low back pain after running.
Poor posture while running can also be a major reason for lower back pain. Bad posture leads to changes in the biochemicals of the spine, pelvis, and surrounding muscles. Obesity can lead to the development of back pain when compared to underweight people. Last but not least, unsuitable running shoes can easily result in several kinds of pain. Improper shoes can increase stress and impact the pain, causing severe pain in the lower back.
Treating Lower Back Pain After Running?
Lower back pain can be treated using various methods such as;
- Applying hot and cold pads alternatively is very helpful in easing back pain. Using a heating pad will help relieve pain by relaxing tight muscles. However, apply ice packs before using a heating pad if you develop a new injury. It can be used periodically throughout the day to ease discomfort. Trying these hot and cold techniques can help relieve inflammation and ease discomfort.
- Practicing yoga can have a short-term effect on treating lower back pain. Yoga can help stretch and strengthen the body. It also helps relieve stress and tension, especially in the lower back. A Child Pose is a yoga position that is very efficient in relieving lower back pain.
- Acupuncture is another way to relieve moderate or chronic lower back pain. Inserting small, thin needles into the body can help restore energy flow and release pain-relieving chemicals in the body.
- A healthy diet is important and can help relieve lower back pain. Having a proper diet can help promote bone growth and keep the bones strong. Ensure you add calcium, vitamin D, and phosphorus to your diet, as they can help improve bone health, strength, and overall wellness.
- Better sleep cycles and position play an important in our lives. Sleeping in bad or awkward positions can cause severe pain when you wake up. It is best to sleep on your side with your knees drawn up close to your chest. This position is known as the fetal position, and it is the best sleeping position to ease back pain. Also, placing a pillow between your legs can help reduce stress on the lower back.
- If you are someone who works a desk job all day, it can worsen back pain. Evaluate your workspace and make it more back-friendly to prevent the pain from getting worse. Your chain and computer monitor height should not be too high or too low, as they can contribute to lower back pain.
- Improving running form can help ease lower back pain. Good running form can reduce strain on the lower back and even the distribution of the body’s weight.
- Always wear the right running shoes, as they support the back from the ground.
- Painkillers can help relieve lower back pain after running. It can treat pain, inflammation, and other discomfort. However, consult with a healthcare professional before taking the medication.
Lower Back Pain After Running: Should You Stop?
In most cases, back from running go away on their own after a few days or weeks. However, if the pain is persistent and you experience severe pain, it is advised to take a break from running. If you are someone with back pain, slow down first, and if the pain does not go away, stop and stretch the body. It is normal to experience normal levels of soreness after running but you should not have pain in such amounts that it limits your movement.
Alternative lower-impact workouts other than running that you can try is walking. It has a low impact on the body and thus is good for lower back pain. Walking helps stretch the muscles in the back, preventing bone and muscle loss.
Preventing Lower Back Pain After Running
You can prevent lower back after running by following the below measures:
- Avoid Overtraining
Overtraining can cause adverse effects on the body. It can worsen lower back pain, so increase your running speed, distance, duration, and intensity gradually.
- A Proper Warmup
A proper warmup can reduce muscle strain which helps prevent back pain. Go for short, quick stretches to warm up the body. Some of the easy warm-ups include yoga and aerobic exercise.
- Run With Good Form
A good running form can help reduce strain on the body and distribute weight evenly. This can help ease lower back pain and keep the spine aligned.
- Choose Apt And Comfortable Footwear
Ensure you wear supportive footwear as it can help protect the foot structure and provide shock absorption. Choosing comfortable footwear makes running more smooth and pain-free.
- Strengthen The Core And Legs
Strengthening the core and legs can help deal with the stress of running. Go for bodyweight exercises like squats, bridges, and lunges to improve stability and strength.
When To See A Doctor?
If you still experience severe pain even after trying all the home remedies and addressing training errors, it may be time to see a doctor. Consistent pain for two to three weeks during or after a workout could indicate an underlying problem. It can be related to disc involvement, sacroiliac joint dysfunction, facet irritation, or spondylolisthesis.
Seek medical help soon if you experience severe pain and discomfort even after 2 to 3 weeks. Also, do not prolong getting treatment if lower back pain is accompanied by other symptoms, such as fever, difficulty walking or balance issues, weight loss or gain, leg pain, weakness, bladder problems, and incontinence. A healthcare professional will be able to help diagnose the cause of it and recommend the appropriate treatment.
Conclusion
While Inappropriate training intensity or exercising for prolonged periods can cause various types of aches and pains, it is common for runners to experience lower back pain. One may experience various discomforts, such as lower back pain, a runner’s knee, muscle strain, cramping, blisters, calf pain, stress fracture, and more from running too much. So, it is important to take rests in between and follow a proper running form.
Lower back pain after running usually indicates a muscle strain but muscle strain is often short-lasting. It mostly heal on its own within 2 weeks and can be treated easily at home. Lower back pain can be caused by several reasons, like exercising for prolonged periods without rest, poor running form, muscle imbalance, lack of warm-up, improper shoe wear, inappropriate training intensity, low core strength, and more.
However, lower back pain can be treated by applying cold and hot compresses, practicing yoga, acupuncture, a healthy diet to strengthen the core, better sleep positions, improving running form, and wearing the right running shoes. Only take painkillers after consulting with a doctor.
It is advised to stop running and rest for a few days if you experience persistent and severe pain in the back. If you are someone with back pain, slow down first, and if the pain does not go away, stop and stretch the body. It is normal to experience normal levels of soreness after running but you should not have pain in such amounts that it limits your movement.
Seek medical help if you still experience severe pain even after trying all the home remedies and addressing training errors. Consistent pain for two to three weeks during or after a workout could indicate an underlying problem. Also, do not prolong getting treatment if you notice other symptoms along with pain and discomfort.
FAQS
It is common for runners to experience lower back pain, which is mostly caused by muscle strain. Excess physical activity causes the muscles and ligaments in the lower back to stretch too much or treat, resulting in pain, stiffness, and muscle spasms.
It is advised to stop running and rest for a few days if you notice that the lower back pain is getting worse.
There are various methods to loosen the lower back, such as stretching, applying hot or cold compresses, sitting up straight, practicing yoga, and relaxing the mind to relieve tightness.
Most lower back pain strains last for 2 weeks. In most cases, the pain goes away on its own and most people fully recover within a month. Pain and discomfort improve in about 2 weeks, but each person’s recovery time can vary.
To stretch your lower back after running, lie on your back, grab both of your knees and pull them up to the chest until you feel a stretch.
There are various exercises to strengthen the lower back for running. Some of those exercises include glute bridge, forward lunges with rotation, drawing-in maneuver, supermans, partial abdominal crunch, lying lateral leg raises, and resistant training.
