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.
Counterbalance 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.
Strengthen 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.
Wear supportive insoles
If your strength isn't as developed and you submit your body to a lot of impact sports or activity (such as running or long-time standing), you might want to consider wearing insoles. These will help lower the impact of hard surfaces to your body and help you avoid injuries and pain. Learn more about running insoles here, and walking insoles here.
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