When you head out for running, you expect to have tired legs, burning lungs and general exhaustion – what you often don’t expect to have is pain in the lower or upper back during or after running.
But surprisingly, back pain among runners is very common, especially in less experienced runners, those with improper running technique, or a weak back and glute muscles (which is most of us!).
Yes if you have ever experienced back pain when running, you know how annoying and painful it can be.
Important:
Back pain is common and can have other complex causes unrelated to running (such as stress). Although it is often not serious, it is wise to be careful. Consult your doctor – especially if you do not feel well and the pain spreads to your legs (tingling / tingling) or does not improve after a break. When in doubt, check it out!
In the next article we will answer your most frequently asked questions:
Why do we still get back pain while running?
If you think about it, your back plays a huge role when it comes to running.
- When running, you need to keep your body upright – sometimes for a very long time.
To do this, your back needs to work with the rest of your body to keep you moving and upright. If your muscles do not cope with the task, you may get pain in the upper or lower back.
Why does my lower back hurt when running?
When it comes to the lower back, leg and core strength, flexibility and coordination play an important role:
- Your core muscles need to work hard to support your spine and lower back.
- When running, your core, thighs, glutes, and hamstrings need to join forces to keep you stable.
What happens when a muscle or group of muscles gets tired?
- Your lower back needs to work harder to keep you upright and on your feet, which can cause pain or, in the worst case, injury.
Why does my upper back hurt when I run?
If you experience more pain in your upper back instead of your lower back, this is often a result of your head position:
- A lot of upper back pain is the result of your head leading your body – protruding in front of your body – causing unnecessary tension and stress in your upper back.
- Another possible culprit for upper back pain is your hands. If you keep your arms raised too tight or perhaps even too high, or strain your shoulders to your ears (which is common when your body is tired), this can cause tension in your upper back.
What can you do to prevent back pain when running?
To prevent back pain when running, the best thing you can do is work on it Yours strength and flexibility.
This is the reason cross-learning – Incorporating strengthening movements into your running routine is so important! If you want to run for a long time, you need to protect your body by strengthening the muscles that keep your body moving and upright – it’s that simple.
What are the best exercises for body weight to prevent back pain during and after running?
Fortunately, there are ways to reduce the stress on your back and make running a little more comfortable – well, unless you ask your feet, of course. While experiencing back discomfort, stick to easy and comfortable runs.
If you are wondering “how to get rid of back pain when running”, try the following 12 exercises with body weight:
1. Superman
2. beetle
3. Balance one leg and reach (knee) L / R
Challenging? Start with Balance of one leg L / R!!
4. Lifting the legs with a high bar
5. L / R single leg bridge
6. Mod. Low L / R side lifts
7. Lifting four-legged limbs
8. Pull Superman
For tension in the upper back try Lateral pulls on the wall, too
9. Deadlift with one leg L / R
10. Lifting limbs with a high plate
11. In Oops
If you’re struggling to control your shape, try V-Ups with one foot.
12. Squat with one leg, left / right
(When outdoors, give Squat forward try instead!)
How to train:
The exercises are arranged from basic to more challenging. Start at the top. Choose the first 4 exercises that you can do slowly, painlessly and maintain correct form / technique. Do 3 sets and aim for 8-12 reps.
Good to know:
Some exercises may seem easy at first, but be sure to check out the coaching cues before continuing. Gradually accumulate more repetitions and move on to more difficult exercises, while maintaining good shape.
3 bonus exercises:
Try these 3 flexibility exercises. If one or more makes your back feel better, do them before the aforementioned strength training, after running or in your free time. Be gentle with yourself and repeat as often as you want – even every day.
14. Cat cow
15. Lying Figure 4 Stretching L / R
16. Rotate the back L / R
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