From heart health to bone density, there are several physical benefits of running regularly. However, the high impact of each stride can also lead to aches and pains, such as in the back. If you’re wondering what causes this strain and how to prevent it, use the following guide to learn more about the relationship between running and back pain.

Why Do Runners Experience Back Pain?

Since running involves the same motion of the arms and legs, repeated quickly over the course of a substantial period, it’s common for runners to develop a repetitive motion injury—similar to those experienced by people who work in factories or on assembly lines.

For the bones in the legs and arms to lift as quickly as they do, the muscles in the torso must pull on them with significant force. If the muscles in the core and pelvis aren’t strong enough, the back will take the bulk of the work, resulting in soreness, tension, or even tearing. 

In other cases, minor alignment issues can result in major back pain after running. For example, if the pelvis is slightly out of position, the sacroiliac joints won’t be supporting the spine, causing lower back pain. Existing conditions, such as bulging discs and arthritis, will only be exacerbated by the stress of each foot hitting the pavement, sending a shock through the legs and up to the vertebrae.

How Can Runners Prevent Back Pain?

If you’re hoping to enjoy running without debilitating back pain, you’ll need to implement some cross-training exercises into your routine. For example, planks and crunches will help strengthen the muscles in the abdomen, giving your spine added support.

It’s also important to stretch before hitting the trail or treadmill, to release existing tension in muscles around the spine. If it’s misalignment you’re suffering from, a trip to the chiropractor could help.

Through an adjustment, this professional will bring your hip joints and vertebrae back into the correct position, so there’s no added friction between the bones and tendons. The proper alignment will also serve to correct bulging discs and reduce muscle tension around the spine.

If you’re tired of dealing with back pain from running, reach out to Eastern Hills Chiropractic of Cincinnati, OH. Since 1988, they’ve been helping individuals heal with a variety of holistic techniques, from adjustments to massages to nutrition counseling. To learn more about Dr. Matthew Haumesser and his approach, visit the website. You can also call (513) 528-2200 to schedule an appointment today.