As a runner, you’re probably familiar with the occasional ache or pain. But did you know that up to % of runners experience lower back pain? At The Orthopaedic & Pain Practice, we understand how frustrating lower back pain can be, especially when it interferes with your active lifestyle. Fortunately, there are effective strategies to manage and prevent lower back pain after running treatment.
Understanding Lower Back Pain and Running
What Causes Lower Back Pain After Running?
Most lower back pain after running treatment involves simple solutions like stretching and strengthening exercises. Back pain can happen to anyone, even runners. Overloading or injuring your back can also lead to lower back pain.
How to Treat Lower Back Pain After Running
It can be annoying to feel back pain after a run, but don’t worry! It doesn’t mean you have to stop running or that you’re stuck with the pain. Here’s what you can do to find lower back pain after running treatment:
Immediate Steps to Take
- Rest and Activity: If you experience pain, stop running and rest for a few days. However, avoid prolonged bed rest. Stay active with low-impact activities like walking or cycling to promote faster recovery.
- Apply Ice and/or Heat: Use ice for the first to hours to reduce inflammation, then switch to heat to relax tight muscles. Apply heat for minutes at a time throughout the day.
- Over-the-Counter Pain Relief: Medications like ibuprofen, naproxen, or acetaminophen can provide short-term relief. Be sure to use them safely, considering your medical history, and consult a doctor if you rely on them frequently.
Longer-Term Strategies
- Physical Therapy: A physical therapist can create an exercise program to strengthen and stretch your back muscles. Mind-body exercises like Tai Chi and yoga can also reduce stress and anxiety related to back pain.
- Foam Rolling: Loosen tight muscles in your back and legs with foam rolling before or after your run. Rolling your hamstrings, in particular, can alleviate pressure on your lower back.
- Steroid Injections: If other treatments don’t work, steroid injections can relieve pain and allow you to strengthen your core and back muscles.
Preventing Lower Back Pain While Running
Prevention is key! Here’s how to prevent lower back pain after running treatment:
- Warm-Up: Always warm up before running with dynamic stretches. A study in Pain Research Management found that runners who skip warming up are . times more likely to experience lower back pain.
- Avoid Overtraining: Gradually increase your running distance, duration, and intensity. Include cross-training days in your routine.
- Stay Hydrated: Keep your spinal discs hydrated by drinking enough water. The American Council on Exercise recommends drinking ounces of water two hours before running, and to ounces every to minutes during your workout.
- Proper Form: Maintain good running technique by looking straight ahead, relaxing your shoulders, and swinging your arms forward and backward. Lift your leg straight at the hip and land as softly as possible. A physical therapist can analyze your gait and identify any issues.
- Comfortable Footwear: Wearing comfortable footwear can also help prevent back pain.
Additional Tips for Back Pain Management
- Listen to Your Body: Stop at the first sign of pain to prevent it from worsening. A few days of rest can prevent weeks of recovery.
- Stay Active: For both acute (less than three months) and chronic (more than three months) lower back pain, exercise is key.
Addressing Related Conditions
Lower Back Pain After Standing Too Long
Lower back pain after standing too long can often be alleviated by stretching, maintaining good posture, and taking short breaks to sit or walk around. Core strengthening exercises can also provide support and prevent future pain.
Lower Back Pain and Deadlifts
Lower back pain deadlift can be avoided by using proper form, gradually increasing weight, and incorporating exercises to strengthen the lower back and core muscles. If pain persists, consult a physical therapist to assess your technique and identify any underlying issues.
When to Seek Expert Help
If your lower back pain persists or worsens despite these measures, it’s time to consult a specialist. Seek immediate medical attention if you experience:
At The Orthopaedic & Pain Practice, we offer comprehensive assessments, diagnoses, and personalized treatment plans to address your back and spine pain. Our team of experts can help you get back on track and maintain a pain-free running routine.
Book an appointment today and let us help you find the right way to manage and alleviate your discomfort!