How runners can fix lower back pain issues

Lower back pain problems can haunt runners. It doesn’t have to be that way. Some people find that pain comes during a run, and others find the aches begin once the run is over. Often, running isn’t the true cause of lower back pain problems, but the impactful movements of running can aggravate existing issues. 

 

Hips can be a surprising source of common back pain. If it’s the kind of pain that can’t be resolved by stretching or applying warmth (as opposed to identifiable injury or illness), it may be a postural issue. 

 

Limited hip motion 

 

Because many adults are caught up in a sedentary lifestyle, the natural range of hip motions can become limited over time. The ball-and-socket joints of the hip allow for forward, backward and sideways movement of the legs. The spine of course has a much smaller range of motion.  

 

If the legs are being asked to move but the hips have lost the flexibility to support the moves, the whole pelvis can tilt which refers adaptive movements up to the spine, as well. Repeated pressure on the spine to adjust to these extra demands can cause the dull, untraceable lower back pain problems so many runners have. 

 

Uneven upper body 

 

If your body moves in an asymmetrical way while running (leaning to one side, or swinging one arm more than the other), this can cause stress as the spine tries to compensate for the uneven pressure. 

 

If you are experiencing lower back pain problems, it’s likely that you’ve tried stretching out the back to relieve them. That may work in the short term, but correcting limited hip motion may see reduced pain over time. Try implementing a stretching routine that involves the glutes, inner thigh (adductor), hip flexors and quads. Focussing on the muscle systems that support the upper legs and hips should see increased flexibility and mobility in these areas. 

 

Try a dynamic stretching routine after a run while your body is still warm and pliable. This may yield more benefits than a static stretching routine. There are also specific yoga poses that focus in on these tight areas of the body. 

 

About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury,  the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available to buy from our online shop .

Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.

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