In this episode I will be looking into an important and common question: can running cause lower back pain?

As runners, we know the countless benefits of running, from cardiovascular health to mental wellbeing. However, with the repetitive impact on the lower back from running, it is vital to address the risk of lower back pain.

In this episode, I will explore the the connection between running and lower back pain and discuss strategies to manage and prevent this issue.

So, let's get started and discover the truth about running and lower back pain.

WELCOME

Hello and welcome to the Run Better with Ash podcast. I’m Ash your Personal Podcasting Running Coach.

I get asked a lot about lower back issues. It’s a very common issue with one study estimating that 23% of the worlds population currently have chronic lower back pain! That’s almost a quarter of the worlds population that currently has an ongoing lower back issue!

Up to 80% of the population will experience lower back issues at some point during their life.

Lower back pain is a common condition that can vary in intensity and duration. It is usually described as a dull, aching pain that is felt in the lower part of the back.

Sometimes the pain can radiate down the legs, and it can be accompanied by other symptoms such as muscle spasms, stiffness, or difficulty moving.

The pain can be caused by a number of factors, such as muscle strain, herniated discs, or spinal stenosis. It can also be exacerbated by poor posture, sitting for long periods, lack of exercise and other lifestyle factors.

Treatment options for lower back pain can vary depending on the cause and severity of the pain. If you do have lower back pain its important to get it checked out by a professional and not use this episode as a diagnostic or rehab tool.

WHAT DO YOU DO ALL DAY?

Our work posture plays a significant role in contributing to lower back pain. Whether we're sitting at a desk for eight hours a day or engaging in heavy lifting during a manual job, both scenarios can have detrimental effects on our lower back. Here's how:

1. Desk Jobs and Sedentary Lifestyle: Sitting at a desk for extended periods can lead to poor posture, which places excessive strain on the lower back. The prolonged sitting position can cause the hip flexor muscles to become tight and the core muscles to weaken, leading to an imbalance that puts additional stress on the lower back.

2. Lack of Movement can cause Muscle Imbalances: In desk jobs, the lack of movement and prolonged sitting can result in muscle imbalances. The muscles that support the lower back and maintain proper alignment, such as the core muscles and glutes, become weak and underutilised. Meanwhile, the hip flexors and hamstrings can become tight and pull the pelvis into an unhealthy position, further contributing to lower back pain.

3. Heavy Lifting and Manual Labour: Jobs that involve heavy lifting or manual labour can also strain the lower back. Improper lifting techniques, repetitive motions, and excessive loads can lead to muscle strains, sprains, or even herniated discs. The repetitive nature of these activities can cause cumulative stress on the lower back, leading to chronic pain over time.

4. Mindful Posture: Being mindful of our posture throughout the workday is crucial for maintaining a healthy lower back. This includes sitting with proper ergonomics, such as maintaining a neutral spine, using ergonomic chairs, and positioning computer screens at eye level. Engaging in regular breaks and incorporating stretching or movement exercises can also help alleviate the strain on the lower back caused by prolonged sitting or repetitive tasks.

By being aware of our work posture and making conscious efforts to maintain good ergonomics and movement, we can help protect our lower back from unnecessary strain and reduce the risk of developing chronic pain.

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LOWER BACK PAIN AND RUNNING

Running can cause lower back pain due to a variety of reasons. These can include muscle strains that create compensations, herniated discs, spinal stenosis, poor posture, weak core muscles etc etc.

Overtraining or sudden increases in mileage or intensity can also lead to lower back pain.

However, it is important to note that running itself is probably not the root cause of the pain, but rather an underlying condition that is being exacerbated by the activity.

If you have weak core muscles and then run regularly you are asking more work of the lower back. muscles to stabilise your core area. The lower back muscles will then likely become overworked and injured.

If you have a herniated disc and run regularly. The running is likely to aggravate the herniated disc, especially if you are unaware of the developing issue in your disc.

If you run with poor running posture, leaning forward from the hips or sitting back too much for example you will be putting greater forces through the lower back. These forces are not meant to be going through that area and will become injured from the constant smashing of them.

This insight gives us a clear indication that we can be proactive with our prevention of lower back pain. There isn’t one common solution. It’s a multi faceted solution, I hate to use the term but a ‘Holistic approach’. Encompassing many elements.

Strength training for back and core in particular. The glutes also need strengthening to create stability in the pelvis and lower back area. The glutes are shock absorbers and stability generators so it’s vital these are stronger. Our modern lifestyle of sitting on the glutes most of the day weakens them!

Keeping healthy spinal movement with spinal waves, yoga cat-cow poses and yoga flows from down dog to upward facing dog are all good ways to articulate those vertebrae and keep them from fusing or damaging the discs. Keeping the spine fluid and moving rather than letting it stiffen up and fuse.

Improving your running form will lower the impact forces that are going through your lower back. If you find the sweet spot where you reduce the forces through the body. You will utilise the free energy of gravity and the elastic properties of the tendons and connective tissues.

DOES THAT MEAN I SHOULD GIVE UP RUNNING IF I HAVE LOWER BACK PAIN

Absolutely not!

Lower back pain can be a frustrating and discouraging issue for runners. However, it's important to understand that giving up running altogether may not be the best solution.

This isn’t an individual diagnosis of your lower back pain though so please do see a professional to get a diagnosis if you are having pain, then you can make a plan of action.

If we adopt a proactive approach by incorporating strength and mobility work into your routine then you may never experience lower back pain. Ans that is the focus of this episode. If there is one message to take away it is: Be proactive with your body, strengthen it, keep it supple, listen to it!

Here's a little bit more about what to focus on:

1️⃣ Address the Underlying Causes: Lower back pain in runners can be caused by various factors as I’ve mentioned. These can range from weak core muscles, imbalances in the hips or legs, poor running form, or tight muscles. By implementing strength and mobility exercises, you can target these underlying causes and work towards resolving them, ultimately avoiding or alleviating your lower back pain.

2️⃣ Strengthening Core Muscles: A strong core provides stability and support to the spine during running. By engaging in exercises that target the core, such as planks, bridges, or rotational movements, runners can improve core strength and enhance spinal stability, reducing the strain on the lower back.

3️⃣ Improving Hip Mobility: Limited hip mobility can contribute to lower back pain as it alters the running mechanics and places excess stress on the lower back. Including exercises that focus on hip mobility, such as hip flexor stretches, glute activation drills, and hip rotations, can help runners achieve better range of motion and restore proper movement patterns.

4️⃣ Correcting Muscle Imbalances: Imbalances in strength and flexibility between different muscle groups can lead to compensatory movements and strain on the lower back. Targeted strength exercises, such as single-leg exercises, and stretching routines can help correct these imbalances, allowing for more efficient running and reduced lower back pain.

5️⃣ These Enhance Overall Performance: Incorporating strength and mobility work not only helps alleviate lower back pain but also enhances overall running performance. Stronger muscles and improved mobility contribute to better running form, increased power, and reduced risk of future injuries.

6️⃣ Seek Professional Guidance: It's important if you have lower back pain to seek guidance from a qualified professional, such as a physical therapist or a running coach. They can assess individual needs, provide specific exercises and stretches, and guide runners in developing a personalised strength and mobility programme.

NEED HELP WITH THAT? Message me and for a free no obligation chat about your running related issues.

By taking a proactive approach to address lower back pain through strength and mobility work, us runners can regain control over our running journey. With patience, consistency, and the guidance of professionals, it's possible to completely avoid or overcome lower back pain. You will be able to continue running and achieve optimal performance while maintaining a healthy, pain-free body.

SUMMARY

We've delved into the question of whether running can cause lower back pain and explored strategies to manage and prevent this common issue among runners.

Remember, lower back pain is a complex condition with various causes, and it's important to consult a professional for a proper diagnosis and personalised plan of action. This episode is not intended as a diagnostic tool or rehab guide.

However, the good news is that giving up running altogether may not be necessary. By adopting a proactive approach and incorporating strength and mobility work into your routine, you can address the underlying causes of lower back pain and continue enjoying the countless benefits of running.

Focusing on strengthening core muscles, improving hip mobility, correcting muscle imbalances, and seeking professional guidance are essential steps on this journey.

By being proactive with your body, listening to it, and keeping it strong and supple, you can reduce the risk of lower back pain and enhance your overall running performance.

If you're unsure where to start or need further guidance, don't hesitate to reach out. Message me for a free, no-obligation chat about your running-related issues. I'm here to support you on your running journey.

Thank you for tuning in to the Run Better with Ash podcast. Stay motivated, keep running, and I'll catch you in the next episode!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7186678/