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The Ultimate Back Pain Relief Tips Blog

How To Avoid Back Pain While Running

Posted by Dr. Jeff Winternheimer D.C. on Thu, Mar 07, 2013 @ 04:16 PM

herniated disc runningBack pain-especially lower back pain-is the most common complaint among both elite and recreational runners. But there is something you can do to alleviate and prevent this enduring suffering. You can enjoy a pain-free run by just making some simple changes when running and taking some preventive steps.

  • STRETCH! Loosen the muscles is shown to reduce injuries and increase recovery time between exercise sessions. The key to stretching is to utilize exercises that don’t put strain on the back.
  • POSTURE! Your body must be aligned along the straight line going through the shoulders, hips, and forefoot on support, NOT bent forward!
  • Avoid stiffness and pressure on your back; you should run in relaxed manner.
  • Foot Type, you may want to consider getting custom fit orthotics to give your feet proper support.
  • Strong Core increases stability in the body that is vital for those who are currently experiencing lower back pain while running. Runners with strong abdominal are more likely to have a correct posture and put less strain on the spine and supporting muscles.
  • Run on hard surfaces such as concrete or asphalt
  • Do NOT run with an existing injury.
  • Make sure you have proper running shoes on.
  • Do NOT pound the ground with your heels.
  • Do NOT land on the heels.
  • Do NOT push the ground off with your legs.
  • Keep your trunk and hips aligned over the point of support.
  • Do NOT have so much bounce in your running stride.
  • Strengthen your hip muscle system around 360 degrees by doing hip exercise.
  • Develop higher level of elasticity of your muscles by using jump exercises.
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Topics: Back Pain Tips, lower back pain, Stretches, herniated disc running, back pain while running, how to avoid back pain while running, running and sciatica