Back pain is one of the most common issues runners face. This can be especially hard to deal with when you’ve just started running, and you might feel discouraged and stop. Here are some ways that runners can combat this type of pain in order to get their workouts back on track.

A Runner’s Guide to Eliminating Lower Back Pain

1. Try Different Shoes

Fixing your back pain could be as easy as trying new running shoes. Experts suggest replacing your running shoes every 300 to 500 miles to ensure they’re in peak condition.

Bring your old shoes to a running shop and let their staff check the wear pattern. They might be able to suggest a different style that will work better for your stride. If you need a little extra support, consider insoles that help cushion your feet. Talk to a doctor about the best insole type for you since there are many options.

2. Strength Train

Strength and flexibility training can help you strengthen your core, hips, and hamstrings, helping to alleviate back pain. Flexibility training can also help prevent muscle tears. In addition to your cardio workout, consider adding in some exercises like planks, crunches, Supermans, cat stretches, and bridges.

3. Take It Easy

If you’re new to running, don’t take on too much at once. Start with shorter runs to ensure you don’t injure yourself or exacerbate existing lower back pain. If you are experiencing discomfort, avoid hills and try shorter runs until you’re feeling better.

4. Stretch Before Working Out

Warming up before your run is essential in preventing back pain. This gets your blood flowing and prepares the muscles for the impact felt when running. Set aside 10-15 minutes to stretch before you begin running. Try hamstring stretches, butt kicks, high knees, or even a light jog to get your blood pumping.

5. Run on Softer Surfaces

Running on cement can increase lower back pain and discomfort. Consider running on a rubber track or grass. Treadmills are also helpful since the surfaces aren't as firm and have some give to them. The less impact you receive with each stride, the less pain you’ll feel as you recover from your workouts.

If you’re experiencing lower back pain when you run, the team at Farrell Chiropractic Clinic in Princeton, IL, can help. They offer comprehensive pain management to patients throughout Bureau County and the surrounding areas. Their staff of chiropractors and assistants have over 70 years of combined experience and can get you running and feeling great again in no time. Visit their website to learn more about their treatment options, or call (815) 875-4408 to schedule your first appointment.