Prevent Lower Back Pain While Running With These Tips

Running is one of the most popular ways of losing weight and building body strength. But many runners end up needing a chiropractic adjustment in Denver. This is true for sportspeople and people trying to stay fit.

This happens because the back muscles have to work to keep your body upright when you run. Other muscles like glutes, hips, hamstrings, core and quads also work to move the body and support your back. But these muscles may get tired after prolonged running, leaving your back to do the bulk of the work.

This does not mean you should give up on running. You can reap many benefits by including it in your fitness routine. You just need to take some precautions like the ones below so that your back doesn’t ache.

Run With Proper Posture

Proper form is necessary when running, especially for long distances. Using improper form may make your body unstable, which increases the strain on your back muscles to keep you upright. It can also lead to hip, knee and ankle injuries.

To prevent injuries, your pelvis and lower back should be aligned when you run. Here’s how you can do it:

• Keep your chest pointed outwards to prevent slouching.
• Relax your shoulders and let them be back. Rounding them restricts the chest muscles and, by extension, breathing.
• Pump your arms forward and backward. This will help you move faster and more efficiently. Never let the arms swing across your body.
• Keep your posture erect with your head up, back straight and shoulders level.

You can consult a fitness trainer on the best way to run for your daily routine. Be conscious of your posture as much as possible.

Buy Good Running Shoes

Your running shoes should be comfortable to wear so that you have no issue with your fitness routine. There’s no one right running shoe. Different people need different pairs depending on their biomechanics. Some might need shoes that prevent ankles from rolling in and some may need a pair with arch support. It’s a good idea to consult a doctor or shoe expert.

The thumb rule is to get a pair designed for running. It should fit your feet comfortably without pinching or sliding. Consider foot length and width when trying them on.

Include Strength Training

Strengthening muscles engaged in running will relieve the strain on the lumbar region and reduce spasms. So, include exercises like plank, superman, crunch, etc. in your cross-training routine. You can consult your trainer for what exercises to include in your routine.

Stretching hamstrings, in particular, is important because when they’re tight, you have a hard time running. You should stretch twice every day, even if you don’t plan on running.

Warm Up At The Start

Warming up is necessary before any workout to prevent injuries and other problems. It will help you loosen your muscles and improve blood circulation. So, don’t start running at max speed immediately. Start by walking and jogging during the first stretch of your route. You can also perform some stretches or aerobics before starting.

Cool Down At The End

Your muscles need time to cool down and flush the toxins that build up after a workout. So, don’t stop running immediately. Instead, slow down into a jog and then a walk towards the last few minutes. Stretch a bit or ride a stationary cycle at a slow pace if you want.

Keep Gaps

Running every day might strain your body in the long-run. You should run thrice or four times a week with gaps in between.

Consult Chiropractor

Many back issues go unnoticed due to the lack of pain. Running might aggravate these underlying problems and could worsen them.

If you notice backache after a good running session, then you should consult a chiropractor in Denver. They can diagnose and treat your underlying spinal issues without costly surgeries. They can also offer tips on how to keep your spine healthy.

Summary - Do not give up on running just because it causes lower back pain. Take precautions to prevent strain on the lumbar region. You can also consult a chiropractor in Denver to diagnose and treat underlying spinal problems.

Hi, I am Brittany. I am a writer, illustrator, and social media manager at Red Dash Media LLC in New Jersey. I love singing & exploring new things. I am excited to join here.