It’s common for lower back problems to be irritated by running. And thankfully, you can prevent this with proper conditioning. As a matter of fact, some exercises can reduce back pain while running! And this is the best way to stop lower back injuries.
Stretch your Hamstrings to Reduce Back Pain While Running
Your hamstrings run down the back of your thighs. They provide support while you run. If these muscles are tight, the back muscles come under strain. And this is intensified when running. You should stretch the hamstring muscles twice daily. Therefore, reducing stress on the back when running.
A good hamstring stretch routine will include:
Start by sitting on the floor with outstretched legs. Gradually reach for your toes to stretch the muscles. Hold this for a few seconds, then rest and repeat.
Hold each stretch for at least ten seconds to start. You can eventually build to 30 seconds in time.
Avoid jerking or forcing a stretch. Sometimes, stretching will be uncomfortable. But, it should not be painful.
Stretch your hamstrings before every run. You should even stretch them on days you do not run. And this keeps the muscles healthy, preventing injury.
Muscle Toning and Stamina Training
Regular muscle toning and stamina training can reduce back injury. Core strengthening exercises are essential for this. The following can help protect your back from running-related damage:
- Pilates will develop core strength and stamina. These exercises help develop a strong core, flexibility, and support. Pressure from your lower back is relieved. Muscle coordination is also improved.
- Bodyweight exercises can improve conditioning. Planks and dips are the best examples. If you have back pain, you should avoid crunches. These exercises can exacerbate lower back pain. Using an exercise ball to strengthen your core is also recommended.
- Resistance training strengthens the lower back. Using resistance bands and also free weights are the best form.
- Exercise for the gluteal muscles and hips are helpful for pain. When done regularly, these reduce the risk of back pain and knee pain.
Your conditioning program needs to have lower resistance and frequent repetitions. For example, use comfortable weights for 20 to 30 repetitions. In fact, this is better than a heavier weight for ten repetitions. Your endurance will also improve with these workouts.
Cross-Training
You should also add cross-training to your exercise routine. Reducing lower back pain and improves cardiovascular training. Muscles most commonly used while running will be worked-out. Cross-training workouts can include:
- Swimming
- Cycling
- Dancing
- Martial arts
- Spinning
It is best to choose activities you enjoy. That way, you will stick with them, which benefits your back.
