How To Prevent Low Back Pain In Runners
Running is a great way of maintaining a fit and active body but it can aggravate certain lower back conditions if not done with caution. Runners are at a higher risk of straining their lower back and therefore certain tips should be followed to prevent injury or any mishaps with the body.
The very first thing to keep in mind if you’re going for a run is to wear comfortable clothing and mesh shoes. This will ensure the least discomfort and will also prevent the feet from fatigue and injury. While running itself is considered a warm-up activity before beginning any strenuous work-out, it shouldn’t be started at full throttle. Start with a light jog to slowly warm up the body and then increase your pace at a steady rate. A little stretching before running can also yield great results and you can start by stretching your hamstrings, quadriceps, glutes, and calves. All these muscles play a crucial role in maintaining the body’s complete range of motion and need to be quite flexible.
If running is aggravating your back pain and other symptoms do not overlook them. Visit a hospital and get your symptoms examined by a professional healthcare service provider. He will recommend certain imaging tests such as an X-ray or an MRI to determine the cause of the pain. This will help in devising a timely treatment plan to ensure a quick recovery and safe running.
In case of a sprain or strain, they usually resolve over time and are a very common occurrence in people who are physically active. They are usually not a cause of worry and respond well to rest, self-care, and over-the-counter medicines. If the sprain or strain still persists and doesn’t heal quickly, it can signal an underlying condition. A spine specialist can greatly help in determining the underlying condition and also perform non-surgical procedures for ensuring the least invasive treatment of the body. Some of these conditions are herniated disc disease, sciatica, spondylolisthesis, and degenerative bone disease.
These conditions in a less severe form can be easily managed with physical therapy, NSAIDS, spinal injections, and bracing. Bracing can provide the required support and relieve the bones from the pressure to provide time for healing. Massaging the affected area with the right technique can also prove to be greatly effective in simmering down the pain. You can take extra precautions while running and not overdo it to prevent your body from completely burning out. Running for short periods of time and switching between brisk walking and jogging can also help in improving long-term stamina. While cardio workout is important, a strong core is also a big necessity when it comes to high-intensity activities such as running. You need to work your core along with running to maintain a good posture and reduce the chances of muscle damage.
Since running is a quick and effective way of keeping the body in good health, it is a cult favourite of many people all around the globe. It should be performed with high caution and prior warm-up to minimize the chances of injury.