To fulfill the dream of achieving a certain fitness level or simply needing to add a healthy habit to your routine, we all have come across running as the foremost option. However, excessive running can cause lower back pain that not only ruins motivation but also makes people suffer. If you are someone on the lookout for strategies that fix lower back pain from running, this blog post is for you.
Why Does My Mid Back Hurt After Running?
The whole motivation goes in vain once your back starts to hurt right after running. While the occurrence of pain varies from person to person, there are some common reasons why your lower back hurts after running.
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Strained Muscles
If you have just started out running, you are likely to experience lower back pain. One of the prominent reasons behind it is strained muscles. When you run, your lower back muscles undergo stress in repetition, which results in strain and, in some cases, small tears in the muscle fibers.
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Poor Posture
Running offers a lot of benefits when done right. However, if you are running with a poor posture, like hunching or slouching your shoulders, it will strain your lower back muscles, causing pain.
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No Breaks
Running long distances without taking proper rest can also contribute to lower back pain. The continuous pounding on the road with long distances strains your lower back muscles and you feel the pain.
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Imbalanced Muscles
The lower back pain that occurs after running can be a result of your weak or imbalanced muscles. If you are running with weak or tight muscles in your shoulders, core, or mid-back, you are sure to feel lower pain after running.
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Improper Running Form
It might seem unreal, but there is a certain way of running. If you are running out of form where you are leaning forward, running without wearing proper shoes and socks, or swinging your arms incorrectly, you will end up with lower back pain after running.
Is Back Pain from Running Normal?
If you have recently included running in your routine or have increased the running distance, it is normal to feel pain in your back. The normal pain will include mild muscle soreness and a feeling of tightness in the back muscles. However, if you feel a shooting pain in your lower back that does not improve with rest, it is vital to see a medical practitioner.
How to Tell If Back Pain is Muscle or Disc?
Identifying whether the pain in your back is due to strained muscles or is a slipped disc can be difficult. While seeing a doctor for diagnosis is always the right way, we have tried to generally differentiate between both pain types to help our readers out.
Factors |
Muscle pain |
Disc-Related Back Pain |
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Type of Pain |
Muscle pain is usually dull in nature. Also, it is localized in a specific area of your lower back. |
This type of pain is sharp and shooting in nature. You can feel that pain radiating down the leg or arm. |
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Onset |
This type of pain only occurs after extensive workouts such as running or after injury. |
Disc pain can occur suddenly when the disc slips or can occur gradually over time. |
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Other Symptoms |
When it is muscle pain, you will feel tightness and tenderness in your muscles. Also your range of movement will also be limited due to pain. |
This type of pain comes with other symptoms, such as weakness in the arms and legs, numbness, a tingling sensation, etc. |
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Duration |
Muscle pain generally heals with rest and over-the-counter painkillers. |
Disc pain is persistent in nature and does not go away with painkillers. It requires more intensive treatment. |
How Do I Get Rid of Lower Back Pain When Running?
To get rid of lower back pain, it is vital to identify the root cause. If you have already done that and now want tips to prevent pain when running, consider the following suggestions.
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Improve the Running Form
It is important to understand that running is a high-intensity workout and requires proper form to prevent pain. To improve your form, focus on your posture while running, foot strike, and arm swing. A great way to do this is by videotaping yourself as it helps in identifying areas of improvement.
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Muscle Strengthening
Running is great for overall fitness. However, a warm-up to strengthen your muscles is necessary. Add exercises like planks, bird dogs, and supermans to your fitness routine to make your spine stable and prevent lower back pain.
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Increase Flexibility
The flexibility of your body plays a vital role in avoiding pain. To increase the flexibility of your lower back, include stretches for your hamstrings, hip flexors, glutes, and lower back into your routine. Yoga or Pilates can also be beneficial.
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Gradually Increase Distance
In the beginning, avoid running long distances. Remember, running involves all of your body, and a sudden change can make your body react. Instead, start from small distances and then gradually increase it as per preference or trainer’s suggestion.
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Choose Right Footwear
To get rid of lower back pain that occurs from running, make sure you are wearing shoes and socks that are specifically designed for running. If you have running shoes but are not sure where to get the running socks, try the Hywell store running socks collection.
Conclusion
Fixing lower back pain from running is not something that can happen at once. If you are willing to get rid of it, try identifying the root cause of pain and using the tips mentioned in our blog post. Nonetheless, if you think the wrong footwear choices are making your lower back hurt, check out Hywell store. A one-stop shop for athletic and fitness socks choices preferred by thousands of customers worldwide.
