Why Does My Back Hurt From Running?

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Is your lower back pain cramping your running style? If it wasn’t hard enough to get out of the door for a run, back pain will make it seem impossible. We’ve heard your moans, and are here to provide reasons for why this might be happening, and what the best way is to combat this all too common injury. Trust us, following some of these methods will have you hitting the ground running again (no pun intended).

While running is awesome for exercise and gives you the cardio workout you need, it also places a large amount of stress on your lower back. With your legs hitting the hard cement at high speeds, the strain is focused on your lower back area, causing you the discomfort you feel.

Many runners don’t feel any pain, however main reasons why people do experience it can be related to one or more of the following: a weak core, not wearing supportive or proper running shoes, something called skeletal malformation, not warming up enough prior to setting off, and accelerating your workout without the proper natural build-up.

Developing your core strength is essential to staying pain-free whilst on a run. Your pelvic muscles transmit a lot of force emitted by the gait you have while running. If your core isn’t strong enough, the weight bearing won’t be manageable, causing your lower back muscles to overwork themselves to compensate.

Skeletal malformation can be anything from having a too-big toe, or flat feet. These slightly abnormal variations in your skeletal formation can cause stress while running, as your feet may not be able to absorb the shock through the arch in your foot. It can shoot up to instigate sciatica pain, or it can cause your alignment to be off, resulting in back pain.

To combat the aforementioned back pain, there are few avenues you can take, including chiropractic techniques, massages, and naturopathy, allowing the body to naturally heal itself without the use of medication.

Chiropractic techniques manipulate the spine to ease it back into its proper alignment. The manipulation helps restore joints that have been restricted due to inflamed tissue that has become so from a traumatic or stressful event. This widely popular pain-battling technique has proven to help athletes and summer campers and those suffering from muscle pain.

Massage therapy is a great way to alleviate pain and put you on the road to recovery. Massages bring blood flow and circulation back into the muscles and tissues, helping to eliminate muscle strain. The pressure and movement of a massage relaxes the muscles, opening them up and stopping them from contracting. And lastly, endorphins are released from the brain, causing your mood to be uplifted, and chronic pain to stay away.

Lastly, going the natural route is also immensely helpful in ensuring the pain is actually taken care of, rather than providing a band-aid solution. Treatments can vary but some of the more popular and effective include a full body detox, where a strict diet of only veggies and fruits for 15 days will cleanse the body, bringing the body back to its natural alkaline state, removing acidity that is caused from inflammation. Taking supplements such as vitamin D and magnesium will strengthen bones and cartilage, and Bromelian, an enzyme found in pineapples, will help reduce inflammation. 

Combining all three approaches to fighting off back pain (chiropractic techniques, massage therapy, and naturopathy) will ensure you maintain a safe and healthy runner’s physique. The saying “no pain, no gain” doesn’t apply here!

Contact us to book an appointment or consultation.

Dr. Joel Weisberg is the Clinic Director and Principal Doctor at Downsview Chiropractic The difference it makes to a patient when they learn, receive appropriate care, feel cared for, and are empowered to self-manage, is often bigger than the relief they were seeking. Dr. Weisberg is driven to make that difference to people in their pursuit of a life lived well™.