You don’t expect lower or upper back discomfort during or after a run. Back pain is common among runners. This is especially true for those who are less experienced, have poor running technique or have weak glute and back muscles. If you have ever had back pain while running, you will know how painful and annoying it can be. Important: Back pain can be caused by a variety of factors, including stress. It’s important to be cautious, even though the pain is usually not serious. Consult a doctor if the pain is spreading to your leg (numbness/tingling), or if it does not improve after rest. If you’re unsure, ask! We’ll answer the most common question: Why do people get back pain when they run? Why does my lower spine hurt when I run? Why does my upper-back hurt when I run? What can I do to avoid back pain while running? What are the best exercises you can do to prevent back pain while running and afterwards? Why do we experience back pain when running? When you run, your back plays a huge role. You have to keep your body upright when you run — and sometimes for very long periods of time. To do this, you need your back to work together with your rest of the body to keep yourself upright and moving. You may experience upper or lower back discomfort if your muscles aren’t up to the job. Why does my lower-back hurt when I run? Leg and core strength, coordination, flexibility and coordination are all important when it comes to the lower back. Your core muscles must work hard to support your back and spine. Your core, hips and glutes must work together to keep you steady when running. What happens when a muscle or group of muscles becomes fatigued? It is possible that your lower back will have to work harder in order to keep you upright. This can lead to pain or worse, an injury. Why does my upper-back hurt when I run? It’s possible that you are experiencing more upper back pain than lower back pain. This is often due to your head position. If your head is in front of your back, this can cause unnecessary stress and tension. Your arms are another likely cause of upper back discomfort. Your upper back can be strained if you hold your arms too tight, maybe even too high or tens your shoulders towards your ears. This is often the case when your body is tired. What can you to do prevent back pain while running? Strength and flexibility are the best ways to prevent back pain while running. Expert tip: A strong core is needed to support the spinal muscles and flexible, strong legs (glutes hips quads and hamstrings are all important) will help keep your body stable and upright while running. Cross-training, which involves incorporating strengthening exercises into your running regimen, is essential. It’s simple: If you plan to run for an extended period of time, it is important to protect your body. Strengthen the muscles that help keep you upright and moving. What are the best exercises you can do with your body weight to prevent backache during and after running. There are ways to reduce the strain on your back, and make running more comfortable. Well, unless your legs ask you. If you’re experiencing back pain, it is best to stick to easy and comfortable runs. Try these 16 bodyweight exercises to get rid of back discomfort when you run. Superman 2. Beetle 3. Challenges with Single Leg Balance and Reach (Shin, L/R). Start with Single Leg Balancing L/R! 4. High Plank Leg Lifts Single Leg Bridge R/L 6. Mod. Mod. Quadruped Limb Raises 8. Superman Pull To increase upper back tension, try Wall Lateral Pull Downs. 9. Single Leg Deadlift R/R 10. High Plank Limb Raises 11 Single Leg V-Ups: If you have trouble controlling your form, you can try this. 12. Single Leg Squats (L/R)
If you are outside, try Forward Jump Squats instead! The exercises are listed from the easiest to the most difficult. Start at the top. Choose the first four exercises you can perform slowly and without pain. Maintain proper technique/form. Aim for 3 sets of 8-12 repetitions. As you progress, increase the number of reps while maintaining a good form. Try these 3 flexibility exercises. Do these exercises if they make your back feel good. You can do them after running, before strength training or during your free time. Repeat as many times as you want, even daily. 13. Cat Cow
