Running is a great way to maintain one’s physical and psychological health. However, while it’s highly beneficial in a number of ways, it’s not without its problems either. Perhaps the biggest problem associated with running is back pain.
Are you an avid runner? Do you experience back pain after running sessions? If so, you should know that there are ways to combat it.
Curious as to the best lower back pain remedies? Here are the top 6!
What Causes Back Pain After a Run?
The back pain that presents itself after a run is generally caused by one of two factors: poor posture and degenerative disc disease. We’ll discuss the specifics of each below.
Poor Posture
The most common cause of back pain after a run is poor posture. Those who utilize poor posture during a run place a great deal of stress on their backs, causing pain to arise in the muscles, the joints, and the discs.
As such, if you’re an avid runner, you need to optimize your running posture. Try not to arch your back while running, but also make sure that your shoulders aren’t slumped forward.
When moving from foot to foot, try landing smoothly as opposed to roughly. The harder your foot comes down, the more pressure you’ll put on your spine, and the more pain you’ll experience.
Degenerative Disc Disease
In some cases, back pain after a run exists due to degenerative disc disease. This is a chronic condition wherein the discs within the back slowly break down over time. It’s often caused by an individual’s genetics.
Unfortunately, degenerative disc disease can not be cured. That being said, it can be treated. Through physical exercise and proper preparation, you can stave off a great deal of the pain associated with degenerative disc disease.
Due to its nature, degenerative disc disease almost always causes flare-ups after runs. As such, if you suffer from it, you need to have a post-run pain-relief plan ready.
Lower Back Pain Remedies to Utilize
There are quite a few ways to reduce lower back pain after a run. The most effective methods include the following.
1. Ice
When back pain presents itself after a run, it’s generally due to inflammation that develops between the spinal discs. Therefore, the best way to combat such back pain is by combating inflammation.
There are several methods for reducing inflammation, but one of the most tried and true is to apply ice. By placing an ice pack on the affected area for around 20 minutes, you serve to drastically quell inflammation. This, in turn, numbs much of the pain associated with the injury.
2. Heat
While ice can help to reduce inflammation in the back, heat can help to loosen up muscles and joints in the areas around the injury. In doing so, it frees up the affected area, removing strain, thus reducing pain.
There are two general ways to apply heat to your back. One option is to take a hot shower. The other option is to make use of an electric heating pad.
Regardless of the method you utilize, you should aim for around 20 minutes of use. Going any longer than this can cause your body to become overheated, leading to a range of other problems.
3. Stretching
Another way to reduce back pain after a run is to stretch out your muscles and joints. Stretching relieves stress and tension, allowing for a greater range of motion, and a lessened risk of further injury.
There are a number of different stretches that you can employ. However, some of the best options are the butterfly stretch, the reclining twist, and the hip flexor stretch.
Note that you should be stretching before runs as well. The more you stretch, the less pain and tightness you’ll have to deal with throughout the day.
4. Pain Medication
If your back pain is particularly severe, you should think about utilizing over-the-counter pain medication. This medication can mask the negative effects of a sore back, allowing for a bearable experience after a long run.
Some of the most popular over-the-counter pain medications include Tylenol, Motrin, and Advil. Pop a few of these as soon as you finish your run, and you should be reaping the pain-relief benefits within 30 minutes.
5. Resistance Training
As was noted above, a poor running posture often leads to lower back pain. As such, you need to avoid poor posture at all costs.
While practicing your technique will be useful, perhaps an even more useful practice is to engage in resistance training. By lifting weights on a regular basis, you strengthen your core. A strong core makes it easier for you to practice good posture, thus reducing the risk of posture-related back pain.
Some of the exercises you should be engaging in include squats, deadlifts, and situps. However, a full resistance training regimen is recommended.
6. WBC Cream
You might not know it, but the metal copper is actually a natural pain reliever. Whether it’s consumed orally or rubbed on the body, it can help to prevent swelling and inflammation.
As such, when you finish up a run, you should think about applying WBC cream to your lower back. WBC cream is a copper-containing cream that can be spread onto and absorbed through the skin. If you suffer from chronic back pain, it could be an absolute gamechanger.
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And there they are, the most effective lower back pain remedies to utilize after a run. While these remedies aren’t guaranteed to eliminate your back pain entirely, they should go a long way in reducing its severity.
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