Running back pain is what happened

Although running is considered to be a healthier way to exercise, many people feel back pain or lumbago after running, and many people are confused about it. So what exactly is going on with back pain after running?

What's wrong with back pain after running?

No warm-up

Before running, no warm-up exercise will make the body muscles and joints can not move open, and the body organs do not have a process of adaptation directly to the running exercise, which will easily cause physical discomfort, and back pain is one of the discomfort.

The intensity of running is too great

The intensity of running is too high, which will lead to excessive strain on the body muscles and overload exercise, which will easily lead to muscle spasm and pain in the lumbar muscles strain.

Running on rough roads

The running site chosen is not suitable for running sports, running on rough roads is not only a big impact on the feet, the impact on the waist is also very big. And if it is in the road with a lot of downhill, up and downhill for the body stability requirements are relatively high, the lumbar muscle under pressure is relatively large, especially when the downhill, the lumbar muscle will be excessive force, resulting in back pain.

Wearing unsuitable shoes

In the running process, wearing leather shoes, high heels, slippers and other shoes not suitable for running to exercise, will increase the impact on the leg muscles and lumbar muscles, the impact is too large, it is easy to produce lumbago.

Incorrect running posture

In the running process, the running posture used is wrong, like the proverbial waist, that is, the rib cage is turned out, which will make the abdominal muscle strength decrease, resulting in the overuse of the lumbar muscles, resulting in soreness, pain and other discomfort; there are also positions like always looking down at the ground, bending over, landing on the heels of the toes, etc., which can cause a large load on the waist, thus triggering pain and other discomfort.

Low back disease

People who suffer from lumbar muscle strain, lumbar disc herniation and other lumbar diseases, usually also produce lumbar pain, after running may aggravate the pain situation.

What to do if you have back pain after running

Check whether there is lumbar disease

If the back pain is caused by a back disease, you need to stop exercising immediately and go to the hospital for treatment. Disease-induced low back pain often has back pain symptoms in daily life as well, and doing back exercises is often painful and obvious.

Correct the running posture

Many times back pain after running is caused by incorrect posture when running, which increases the burden on the waist. So the correct running posture is very important. Don't lean forward when running, relax your shoulders, straighten your back and don't hunch over.

Move your waist

If you have back pain after running, you can carry out appropriate activities for your waist, such as swinging your waist back and forth or twisting your waist, which can promote blood circulation in your waist and relax your waist muscles, thus relieving the pressure on your waist and alleviating the pain.

Hot compress on the lower back

Towel dipped in hot water and wine compress can dilate blood vessels, promote local blood blood, which is conducive to the drainage of lactic acid, and relieve lumbar pain.

Stretching massage

Flexibility stretching can delay and reduce muscle soreness. Massage can make the blood vessels around the muscles dilate, enhance blood circulation, help lactic acid drainage, and reduce the degree of back pain.

Drink plenty of water

Timely hydration after running can help maintain blood circulation, promote metabolism, and help the body absorb nutrients and oxygen, transport away and decompose lactic acid, which is beneficial to the relief of back pain.

Timely replenishment of nutrition

The body consumes a lot of energy after running and loses electrolytes and vitamins, which should be replenished in time so that the body can recover to a normal state as soon as possible.

Ensure sleep

Continued fatigue can easily accumulate into sports injuries. Ensuring sufficient sleep time and good sleep quality can help repair the damage and help the body recover.

Seek medical treatment

If you have strong back pain after running, it is better to go to the hospital for examination in time to avoid the pain caused by back diseases.

How to prevent back pain after running

Choose a suitable venue

Try to avoid running on rugged, hilly roads, running on flat ground can reduce the impact on the waist; also pay attention to wearing suitable running shoes, not wearing shoes like leather shoes, high-top sneakers, hiking shoes, etc.

Adequate warm-up

Adequate warm-up is able to prevent sports injuries to a certain extent, warm-up is able to make all parts of the body muscles are active, faster to adapt to the sports state. Such as high leg, tiptoe heel, twisting waist and other movements.

Use the correct running posture

When running, do not collapse your shoulders and bend your back, keep your head up and look ahead, keep your shoulders relaxed and your back straight. Use the middle of the foot to land and then transition to the full foot to cushion the impact when landing.

Control the intensity of the exercise

The amount of exercise when running should be increased gradually, do not suddenly accelerate the amount of exercise at once, which will easily make the back injury pain. And the intensity of the exercise to grasp according to their own actual situation, do not exceed their own load range as well.

Strengthen the core strength training

Usually strengthen the core strength training, can enhance the stability of the waist and abdomen and the stability of the pelvis, not only to maintain the core strength in running to maintain good body posture, for strengthening the waist muscle strength is also helpful. 1, small curl abdomen: lie on your back, hands relaxed between the ears, legs bent knees feet to the ground, and then the upper body up to make the chest to their thighs close, in the upper body and the ground into 45 degrees after the stop, and then restore. This action is to exercise the upper abdominal muscles. 2, supine leg swing: lying on your back, hands crossed under the head, legs straight up to 90 degrees, and then restore. This action can exercise to the lower abdominal muscles. 3, prone back: prone with the bed or mat, hands crossed behind the head, ask your companion hands pressed or sitting on the heels, the upper body as far back as possible, until the peak pause of about 1 second, and then restore. 15-20 times as a group, do 3-5 groups. This action is for the lumbar muscles, can increase the strength of the waist.

How long does it take for back pain to heal after running

Depends on the situation. Excluding the causes of lumbar diseases, generally the back pain caused by running will disappear in three to five days without any special treatment as long as the adjustment is done properly. If it is a rare running strain on the lumbar muscles, it will generally get better in a week.