After a lovely twelve kilometre run in 30 degree heat I reached home, walked around a bit, took a drink of water and felt the pain sear through my lower back. My spine to be more exact. It’s not a new pain, I felt it a few days ago after a really long run and thought that it had something to do with my weight training but it’s reappeared and I’m worried.
Where does back pain come from? There are many causes sometimes it’s just one, usually it’s a combination of many. Posture is number one. If you have poor posture as a runner you’re going to suffer from lower back pain. It’s important to be aware of your posture at all times – when you’re sitting down at your desk or watching television, when you’re walking to the shop or going for a run. If you spend a lot of time in front of the computer (guilty) your back is going to suffer. So what do we do to improve and strengthen our lower back and prevent against back injuries?
Stretching. Yoga. Pilates. Good shoes. Rest.
Cross training is important and by including a yoga and Pilates session two or three times a week you can gain flexibility, improve your posture and strengthen your spine and abdominals. Strong tummy muscles will be able to support your lower back when you’re running or sitting at your desk.
Changing your shoes every six months or 300-400km has also been recommended. That can become an expensive habit. While I’m not a professional runner (yet), I’ve been running in the same shoes for years. I never saw this as a problem. Now as my running output is higher I’m beginning to reconsider this. Before you purchase running shoes visit a shop that can measure size and provide you with the most appropriate shoes for your feet.
Rest should be a part of your training. Whether you’re running for yourself, competing in marathons or trying to lose weight, rest is imperative. Eight hours of sleep is not enough, you have to take at least one full day off from running and intensive workouts to be able to reap the benefits from all the exercise you commit to. Active rest is okay. That means going for a walk with the dog, gentle cycling or a swim in the ocean or pool. Just take it easy so that your batteries can recharge and give your body a breather from time to time.
If pain persists you should visit your doctor for a check up. They will be able to diagnose the problem and provide you with the right medication and exercises to relieve the problem so you can continue on your running journey.
