Running and Lower Back Pain – Can You Run with Lower Back Pain

Numerous research studies have shown that lower back pain is a common problem among runners. A 2020 research paper published by BMC states that lower back pain affects 0.7% to 20.2% of people with active lifestyles. Many runners are concerned about running and lower back pain despite its prevalence. For instance, they often ask, “Can I run with lower back pain?” So, today’s article will address this question by discussing management strategies for running with lower back pain. Read on!

Running and Lower Back Pain – Assess Your Condition

Assessing your condition is important when you have running and lower back pain issues. If you want to evaluate the severity of your condition, start rating your lower back pain on a scale of 0 to 10. Remember, 0 means no pain, and 10 means severe pain. Review how the pain affects your day-to-day life and activities, such as standing, sitting, sleeping, and walking. Consider the following symptoms for nerve involvement in lower back pain:

Tingling
Numbness
Legs weakness

Know the Difference Between Acute and Chronic Lower Back Pain

You must understand the difference between acute and chronic lower back pain. Acute pain occurs suddenly due to a specific injury, such as a sprain or strain in your muscle. According to Cleaveland Clinic, acute lower back pain lasts a few days or weeks. However, this type of pain is sharp and throbbing.

Research shows that chronic pain lasts three or more months. Some runners may experience discomfort after six months. Remember, this pain is dull or aching, affecting daily activities and psychological wellbeing.

Lower Back Pain Can Affect Your Running Performance

Running and lower back pain have a biological association. Chronic back pain can significantly affect your running performance. Not only does it alter your running gait, but it also causes inefficient movement patterns. As a result, this increases the risk of injury. Besides, pain reduces speed and endurance, making maintaining your regular running routine harder.

According to UFC Health, lower back pain can negatively affect a runner’s psychological health, decreasing motivation and making it challenging to stay consistent with your exercise regimen. Although running has numerous benefits, including weight loss, improved heart health, and enhanced metabolism, it can further deteriorate your lumbar spine health. So, you must address lower back pain issues to enjoy running.

How To Run with Lower Back Pain?

Before you continue to run with lower back pain, make sure you consult your doctor. According to Spine Health, your doctor will diagnose the actual cause of your lumbar spine pain and recommend optimal treatments. You must not ignore your doctor’s advice because this can make your spinal condition worse and lead to long-term damage. Some other strategies include:

Modify Your Running Routine

Adjust your running routine to manage your lower back pain. Reduce your mileage and intensity to prevent overloading your body, especially your lumbar spine. Besides, you must switch to softer running surfaces. For example, you can run on grass or buy a treadmill. The purpose is to reduce the impact of stress on your spine. Incorporate cycling, swimming, and other cross-training activities to maintain your fitness.

Warm-Up and Cool-Down

Warming up and cooling down are excellent exercises for managing lumbar spine pain. You must incorporate this strategy into your running routine for back pain. For instance, properly warming up can increase blood circulation in your muscles. As a result, your muscles and tissues will become more flexible. Likewise, this will reduce the risk of back injury.

According to Very Well Fit, runners should start with 5 to 10 minutes of light cardio activity, such as slow jogging or brisk walking. Once done, perform dynamic stretches, such as lunges and leg swings.

After you have completed your running session, make sure you cool down for 5-10 minutes to lower your heart rate. Remember, cooling down is also important for preventing stiffness. Moreover, incorporate statistic stretches in your routine to improve the health of your lower back and hamstrings.

Preventative Measures for Running and Lower Back Pain

There are various preventative measures for running and lower back pain. The following strategies will allow you to run with lower back pain.

Strengthening exercises
Flexibility and Stretching
Proper Running Form

Strengthening Exercises

Strengthening your core and lower back is important for maintaining your running routine with lumbar spine pain. Some important exercises are:

Bird Dog
Glute Bridge
Plank
Side Plank
Dead Bug

Flexibility and Stretching

Maintain your body and spine’s flexibility to reduce lower back pain. When you have flexible muscles, they function properly and reduce the injury risk. In addition, flexible muscles are crucial for maintaining your body’s overall mobility. Back Intelligence recommends the following exercises:

Hamstring stretches
Lower back stretches
Hip flexor stretches

These exercises will keep your muscles and joints mobile and supple. Regular stretching is directly proportional to preventing muscle stiffness and improving posture. So, runners can benefit from these workouts to sustain their running routine.

Proper Running Form

A proper running posture is important for preventing lumbar spine pain. For example, you can focus on the ground about 10 to 20 feet ahead to maintain a neutral position on your head. Likewise, relax your hands by keeping them at waist level. Remember, you must not clench your fists. Keeping your spine straight can optimize your posture. Use a midfoot strike and avoid heel strikes. Otherwise, you will have more impact on your spine.

When to Stop Running?

There are some red flags you must know about when running with lower back pain. If you recognize any of the following, make sure you stop running, consult your doctor, and seek medical attention.

If lower back pain lasts for a few weeks
Pain spreads down your legs and causes tingling and
Intense pain that does not improve with over-the-counter

Final Words

Running and lower back pain can often go hand in hand. However, with careful assessment, modification of routines, strengthening exercises, and proper form, it is possible to continue running while effectively managing lumbar discomfort. Listening to one’s body and seeking medical advice when needed will help runners enjoy the sport safely and prevent further injury or strain to the lower back.