running-with-lower-back-painIf you’re a runner and also have an underlying lower back problem, you may find that jogging for a long period of time causes pain. The types of injuries you may experience vary, but fortunately, you have options for preventing and treating lower back pain so you can continue your running regimen.

Lower Back Injuries in Runners

Lower back pain caused by running often comes on quickly after a long run or from bending or lifting the wrong way. The most common types of pain include:

  • Pain central to the lower back: The most common form of acute lower back pain is muscular strain. This happens either when a lower back muscle is strained or a ligament is overstretched and torn. A muscle strain may not sound serious, but the resulting pain can be surprisingly severe.
  • Pain caused by structural problems: Running with a herniated disc or degenerative disc disease is potentially much more harmful than just a muscle strain. In these instances, discs in the lower back are damaged, which prevents them from acting as proper shock absorbers. As a result, the repetitive stress of running causes lower back pain after every workout. If this is the case in your situation, you should visit Spine Correction Center of the Rockies for a free spinal consultation.
  • Radiating pain: Running can exacerbate a herniated disc or degenerative disc disease and lead to radiating pain, numbness and tingling called sciatica. The pain originates in the lower back and travels down the large sciatic nerve in the back of the leg. If this is the type of pain you’re experiencing, you can find relief at Spine Correction Center of the Rockies.

Home Remedies for Lower Back Muscle Strain

If you strain your lower back, self-care is probably all you need to alleviate your discomfort and begin running pain-free once again. Follow these tips:

  • Gently stretch and massage your lower back.
  • Apply an ice pack or heating pad for 10 to 20 minutes at a time a few times per day. Alternate between hot and cold treatments to relieve pain.
  • Take over-the-counter pain and anti-inflammatory medications, such as Tylenol, ibuprofen or naproxen.
  • Stop running for a week or two until your symptoms resolve.

Professional Treatments for Structural Back Problems

When a herniated disc or degenerative disc disease is the source of your pain, home remedies may not be enough. After undergoing a thorough physical examination, your treatment may include:

  • Prescription pain medications
  • Physical therapy
  • Injections
  • Bracing
  • Spinal surgery in rare instances

How to Prevent Lower Back Pain

If you find you’re susceptible to back pain after running, try these tips to reduce the strain on your back:

  • Warm up prior to running: You’re more likely to experience pain if you start running without stretching and warming up your muscles first. Stretch your hamstrings, calves, lower back and arms before beginning your workout.
  • Stretch regularly: Make it a habit of stretching all major muscle groups twice per day to increase flexibility and minimize stress across your lower back. Hamstring stretches are especially important.
  • Work out your core: On days you perform weight lifting exercises, make sure you tone and strengthen your core with sit-ups, crunches and planks.
  • Wear comfortable shoes: The pain throughout much of your body originates in your feet. Take good care of them by being fitted with proper running shoes.
  • Run on more forgiving surfaces: Avoid running on concrete sidewalks or asphalt streets. Instead, look for rubber-paved cross country tracks. Treadmills also have some give to reduce back and knee strain.
  • Consider other forms of exercise: If you discover you have a herniated disc or sciatica, you may need to switch to a low-impact form of aerobic exercise to help prevent back pain. Popular options include elliptical training, swimming, biking or riding a stationary bike.

The goal of any treatment program is to get you back to a healthy state so you can continue some form of aerobic exercise pain-free. To schedule a free consultation and begin the necessary steps for healing, please contact Spine Correction Center of the Rockies online or call (970) 658-5115.