Running causes repetitive stress on your back. If you already have lower back pain, it’s critical that you do everything you can to reduce lower back strain. Pain O Soma 350 Mg causes muscle relaxation. Effectively relieves pain.
Lower back pain following a run is common among new runners. However, it is also common in runners who haven’t run in a while and return to it too quickly and aggressively. In some cases, your lower back pain may be minor but is exacerbated by running. The best thing you can do is avoid getting lower back pain in the first place.
Preventing Back Pain for Runners
Fear not if you’re wondering how to run with lower back pain. Here are some tips for avoiding lower back pain while running:
1. Decrease lower back strain
To reduce the possibility of straining your lower back, you should:
Warm up thoroughly before beginning to run. Stretch your hamstrings twice a day to relieve stress in your lower back. Avoid overuse syndrome by engaging in some cross training. Strength training and muscle toning will help to strengthen the core muscles in your back.
2. Carry out strength training
Strength training is essential for preventing lower back pain. Strong core muscles, as well as a strong kinetic chain, can help relieve back pain. Strengthening your core muscles is especially important because they support your spine. But if you have back pain, you should always talk to your doctor before starting a new exercise plan.
Planks and mountain climbers are two muscle strengthening exercises that can help prevent lower back pain.
Planks: Start on all fours. Lower onto your forearms with your shoulders straight over your elbows. Return your feet to the plank position. Draw your shoulders down and back instead of hunching them. Tighten your abdominal muscles to align your hips and shoulders, resulting in a straight, long line. For added support, squeeze your glutes and legs. Hold this position for 60 seconds if you can, or at least 45 seconds if you can’t. Gradually increase the time as your core becomes stronger. Reply three to five times more. Climbers on the mountain: Bring one knee to your chest and back in the plank position, then alternate with the other knee. Increase your speed until you are running along the floor. This is a great exercise for getting your heart rate up while also working out your core and quads.
3. Carry out daily maintenance tasks
When you have lower back pain, you may feel the need to rest. Moving, on the other hand, is beneficial to your back. Daily maintenance exercises can help strengthen your core muscles and support your back.
Here are some great exercises you can do every day to keep your back from getting tight and sore when you run:
Supermans : These work on the back and shoulders. You roll onto your stomach and extend your arms in front of you. Take your feet and spread them out several inches. Lift your chest and engage your abdominals, legs, and arms off the ground while breathing in. Continue gazing down at the ground, protecting your neck. As you lower your limbs, exhale. Perform three sets of 20 to 30 repetitions.
lacrosse ball hips : Lie on your back with your knees up and your feet on the floor . Cross your left ankle over your right thigh, bringing your left knee out to the side. Place a tennis or lacrosse ball under your right glute and gently roll it around until you feel the sensation—if you hit a tight spot or knot, you’ll know it right away. Maintain this position until the sensation subsides. Then keep moving until you reach the next tight spot. Check your breathing.
Seated forward folds: These stretches work the hips and lower back. Extend your legs in front of you while sitting on the ground. As you bring your torso toward your legs, lead with your chest, resting your arms on top of or alongside your legs. Allow your shoulders to relax and your head to be heavy. Hold the stretch for two to five minutes to help lengthen your spine and reach your hamstrings and hips. If you have a herniated disc or posterior bulge, this may not be the stretch for you.
Legs up the wall: This exercise focuses on your lower back. Find a bare spot on the wall. Lie on your back with one shoulder and one hip against the wall. Swing your legs up the wall while pivoting on your hips, keeping your buttocks as close to the wall as possible. Put your legs and heels up against the wall. Supine twists are twists that target your spine.
4. Exercise on a Rubber Track
Instead of running on cement or asphalt, run on a track or other forgiving surface.
5. Put on supportive and comfortable shoes.
Check that you have the proper running equipment. Wear appropriate running shoes that aren’t too worn out or uncomfortable.