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When you run, more than just your legs get a workout. Your lower back is also instrumental in the process, as are your core muscles—abdominals, hips, glutes, and hamstrings—that work together to support your spine. If your core isn’t strong, your lower back will pick up the slack and eventually lead to back pain. To keep your body pain-free, follow these steps.

How Can You Prevent Back Pain When Running?

1. Warm-Up

Before running, do a thorough and dynamic warm-up, starting with a slow five-minute jog and six to ten minutes of progressive movement. Dynamic stretches are movements that mimic running—or any other activity you're about to do—to decrease your risk of injury. More benefits of a dynamic warm-up include increased circulation and improved joint range of motion.

2. Exercise on Off Days

On days you're not running, take a mat and a large stability ball and do some exercises in three to five sets, resting for 30 seconds in between. Start with planks, then grab your stability ball for back extensions, pikes, and reverse leg raises. Finally, finish up with the locust pose.

3. Choose Your Running Surface Wisely

back painAll running surfaces have their pros and cons, but ones that are generally favored by runners include asphalt, concrete, rubber, grass, sand, dirt, and snow. When in doubt—or when it's raining—seek out a treadmill.

4. Cross Train

For the most significant benefits, mix your exercises up. Instead of exclusively focusing on the muscles you use to run, work on toning other areas as well. This takes advantage of the effectiveness of one training method while negating the shortcomings of another.

5. Listen to Your Body

If running consistently causes you back pain, see a chiropractor to find out what's going on. You might need X-rays or an MRI to determine the reason for the pain, how to alleviate it, and how to revamp your regime to avoid it in the future.

 

If you’re experiencing back pain that goes on for more than two weeks, call Augustine Chiropractic in Wesley Chapel, FL. Serving Pasco County for over 30 years, Dr. Brian Augustine has the experience needed to get you back on your feet. For more information on how they can help with your back pain, visit their website. To schedule an appointment, call at (813) 994-6008.

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