Preventing back pain from running in Walker, MI

Running is one of the most popular forms of aerobic exercise. It doesn’t require much equipment, and it can be done almost anywhere. However, running can also lead to back pain if you aren’t careful. Here are three tips that can help prevent back pain from running in Walker, Michigan: 

1.   Increase slowly

One of the most common mistakes runners make is to increase the distance or pace of their running too quickly. This is a particularly common problem if you’ve taken a break from running. When you get back into running, your mind may still think you can run as far and as hard as you could before. However, your body may not be up to the challenge, and pushing yourself too hard can lead to pain in your back, knees and legs. To help avoid overextending yourself, commit to slowly increasing the intensity of your running. Also, you should stop or slow down immediately if you feel sudden pain when running. 

2.   Stretch your back before you run

Another common reason people develop back pain after running is they don’t stretch their back. Many people are good about stretching their legs before they run, but they typically either forget or don’t know to stretch their back, too. Back stretches are important because the back muscles help you maintain good posture as you run. They can also be very easy to do. 

For example, the supine twist can easily be added to your pre-run stretching routine. To do this stretch, you’ll need to lie down on the floor. Then, keep your head and upper back on the floor while lifting your knees up toward your chest. Once your knees are raised, slowly lower them to the right until they touch the floor. If you can’t touch the floor, lower them as far as you’re able to. Hold the stretch for about 30 seconds before bringing your knees back to the center position. Repeat these steps to stretch the other side of your back. 

3.   Strengthen weak muscles

If you’re feeling pain in your back after a run, it could be a sign that your back muscles are doing too much work. This could be because other muscles like your glutes are weak. For this reason, stopping back pain after running could involve strengthening weak muscles to take pressure off the back. 

A strengthening exercise that specifically targets weak glutes is the glute bridge. Start off this exercise by lying flat on your back on the floor. Then, bend your knees until your feet are flat on the floor. Once you’re in this position, squeeze your glutes together to lift your hips off the floor. The goal is to lift your hips until your body is in a straight line from your shoulders to your knees. Maintain the glute contraction for about three seconds, and then slowly lower your hips back to the floor. Repeat these steps until you reach 10 to 15 reps. Doing this exercise regularly can help strengthen the glutes and relieve pressure from the back muscles. 

Get help with back pain from running at Advent Physical Therapy in Walker, MI

Advent Physical Therapy in Walker can help you find ways to treat your back pain. Our team can create a personalized therapy plan for you, and your plan could use therapy methods like: 

• Kinesiology taping
• Manual therapy
• Ergonomic recommendations
• McKenzie Method

Contact our team today for more information or to schedule an initial appointment.