After a long run or intense physical exercise, you may feel soreness during the recovery period. However, when you push your limits, the soreness might lead to back pain. This is a sign that there may be an underlying issue. According to research, runners have lesser back pain but there are cases in which running may exacerbate the pain or its symptoms. Running can intensify many symptoms such as pain in your back while bending or lifting something.
Your back muscles might also feel sore and hurt after a run. Any region of the back may be affected, but upper back pain and lumbar pain tend to be more common. Your pelvis, hamstrings (muscles of the thigh) and glutes (muscles of the buttocks) may also be affected if one or more discs in the spine pinch a nerve that connects to the legs.
Hyperlordosis
Although there can be several causes for back pain after running, one the main ones is Hyperlordosis, which is actually poor posture, and can manifest as poor running posture when performing this activity.
Your spine has an inward curve towards the lower spine which gives your profile a C-shaped arch if you look in the mirror. During running, one of the vertebrae might get affected and that may lead to low back pain. You can check at home if you have hyperlordosis by following the tips below:
- Stand against a wall and keep your legs shoulder width apart.
- Your heels should be 2 inches away from the wall.
- Make sure that your bottom, head and shoulder blades are touching the wall.
- Put a hand between the wall and your back.
- If there is more than one-hand space, it means you could possibly have hyperlordosis.
Hyperlordosis can occur due to structural issues in your body, rickets, obesity or any injury to the spine. It may also be an indication of neuromuscular disease. You do not need medical treatment for hyperlordosis. There are many things that you can do at home to solve this problem, some of which are listed below.
Exercises for Hyperlordosis
To treat hyperlordosis, you should do posture exercises, since the problem is due to incorrect posture. Here are a few exercises you can try:
- Stand straight and squat down. You should squat as if you are sitting on a chair. Stay in this position for a few seconds and then stand again. Do this a few times.
- Exercise your shoulders by moving them in a circular motion. On the way up, push them forward and on the way down, push them towards the back.
- Exercise your arms by extending them out. Make sure they are at shoulder height. Move them in a circular motion for a few seconds.
- Stand straight and put one hand on your ear. Keep the other hand on the side of your body. Now, lean towards the position that is opposite to the ear you have covered with your hand.
To improve the occurrence of back pain due to running, you can also use a special device before and after you go for a run. This device focuses primarily on decompressing your spine, so that it is in optimal position at all times, helping you correct your posture as well in the meantime. The device is called the Backrack.
To treat and prevent back pain without using any medicine, we suggest you use the Backrack™ device at home!
Important Things to Watch Out For
As mentioned above, hyperlordosis can often occur due to obesity. A great way to prevent this condition would be to watch your weight, or to get to a healthy weight. This does, however, suggest that a healthy weight loss process should be employed, and the focus should be placed on health rather than purely weight loss. As such, a diet plan made together with a nutritionist is a good way to start a weight loss program at home.
If the pain is too severe, over the counter pain medication can also help.
Sometimes, the problem might be due to the running shoes you are wearing or the duration of the run. Long distance running might make it more likely that you’ll develop pain or other running injuries. Wear running shoes that are more cushioned so that there is less strain on your back, as uncomfortable shoes do not help reduce the shock your spine has to absorb and may contribute to making your back hurt.
Avoid running with any leg or back injuries, as this may aggravate your symptoms.
Work with a physiotherapist to strengthen your lower back muscles, core muscles, and leg muscles and also to improve your running form to prevent injuries and pain during or after you run.
Author: Spinal Backrack
