Managing Lower Back Pain After Running

Back pain when running or after running is a common health concern affecting many runners.

Fortunately, there are many coping strategies which can alleviate the problem and reduce discomfort. It is also important to focus on preventing lower back pain after exercise.

Let Your Body Recover

If this is your first time experiencing back pain after running, take your time and let your body recover. This could mean taking a complete break from exercise or exercising differently.

Swimming often aids with back pain recovery.

However, don’t forget to examine why you experienced back pain. What surface did you run on and did you wear a good pair of running shoes? Both are important factors in reducing the risk of lower back pain when running.

Heat and Cooling Therapies

Applying cooling and heat packs to the affected area several times daily helps.

Long gone are the days of using packs of frozen peas. Now you can buy special hot and cold packs which you can insert into a back support.

Wearing your heat and cooling therapy is a much better alternative than sitting on the sofa or laying in bed with a pack of frozen peas. It also allows you to extend the time you can use heat and cooling packs. No need to worry about the peas defrosting any longer.

Don’t Forget The Warm Up and Cool Down

It is all too easy to put on your running shoes and hit the road.

Doing so is tempting to save time when you have a busy lifestyle. In the long run, it does more harm than good. Always remember to stretch before and after your running workout.

Gradually increasing your heart rate also helps to improve blood flow letting your body know you are about to exercise.

Improving Your Core Strength

Another way of reducing the back pain risk after exercise is increasing your core strength.

Don’t lose sight of the fact running is an aerobic exercise. Yes, you use your core muscles but there are other exercises which increase your core muscles more effectively.

It does not mean you have to get down on the floor. Yoga and standing crunches are great alternatives.

Healthy Weight

When you frequently experience back pain after running, you should check your body weight.

Exercising is good for you no matter your weight. However, if you experience excess weight, wearing a support belt is a good idea.

Try to lose weight. Remember what you eat is as important as important as moving your body.

Showers and Baths

It goes without saying exercise and good hygiene go hand in hand.

Water does miracles for lower back pain. When showering, alternating between hot and cold water helps. Also, use shower gels which contain menthol-based plant derivatives such as eucalyptus and rosemary.

When you prefer to take a bath after your daily exercise add aromatherapy oils to your bath water. The best aromatherapy oils after exercise include arnica, black pepper and peppermint. Lavender oil helps to ease tension in muscles and tendons. Don’t be afraid to make up your own special blend.

Professional Training

What’s your running posture like?

This is another factor which influence back pain.

Hunching over when running restricts blood flow and does not support good posture. It causes muscles to tighten up and can even affect your aerobic capacity.

Running adopting a better posture helps increase the distance you can run and reduces the risk of injury.

Should you ask a professional running coach? When you take your running seriously you should so. An alternative is joining a local running club and getting advice on your running style.

Using a posture corrector is worth considering. Modern posture correctors are light weight and fit under your clothes.

Visit A Physiotherapist

When your lower back pain is more persistent and harder to remedy, it is important to take action.

You can visit your family doctor, but making an appointment with a physiotherapist is a better idea. They have a better insight into the way the body moves and what steps you can take to correct misaligned posture.

Physiotherapists often recommend exercises or the best physical supports. Don’t be surprised if your therapist advises you to use a special cream or lotion.

Going For A Massage

Regular massages are great for reducing physical discomfort from exercising.

Good options include sports massage or Swedish massage which is a deep tissue massage.

If you find aromatherapy oils benefit you, going for regular massages using aromatherapy oil can help.

It is thought the anti-inflammatory benefits derived from aromatherapy oils build in our tissues and help to reduce pain.

Crystals can build up in joints and vertebrea when you exercise. Massages help to remove. So does drinking the fluids. Lemon water effectively flushes out inflammation which may have built up when running.

Ergonomic Help

Using the best furniture such as chairs with back support reduce the risk of back pain once you finished exercise.

When you like exercise and frequently run, always take a look at your furniture. The last thing you want to do after all of that good work, is slouch on the sofa or sit in an uncomfortable chair.

Do back supports help? Yes, they do. The right kind of back support can help when you exercise and after you have finished exercising.

Many runners wear back support as a preventative measure. Focusing on reducing the chances of developing back pain is important.

Finally

A blend of preventative and physical coping strategies help to reduce the risk of lower back pain after running.

Most regular runners develop their own mechanisms to manage back pain and avoid it in the first place. Doing any kind of exercise is often about risk management. Anything which involves movement has an effect on our bodies. Don´t forget to look after yours.