Calling all running moms! Welcome to your go-to guide for overcoming and managing back pain while pursuing your running passion. Whether you’re a newbie or a seasoned marathoner, back pain shouldn’t be a roadblock in your running journey. In this article, designed for running moms like you, we’ll look at the various causes of back pain in runners and provide practical tips to prevent and manage it effectively. From mastering proper running form and strengthening exercises to effective stretching techniques and selecting the right footwear, we’ve got you covered. So, lace up your shoes, and let’s explore the secrets to keeping your back pain-free while hitting the pavement.
The Causes of Low Back Pain From Running
Running can be an amazing stress relief activity, but for moms, it comes with unique considerations. The journey of motherhood, from pregnancy to postpartum, can significantly impacts your body. Changes in weight, posture, and muscle tone during these phases can contribute to back pain. The physical demands of running and several common mistakes combined with the effects of motherhood, make it crucial to address potential triggers.
3 Common Causes of Back Pain When Running
- Muscle Imbalances:
- Explanation: Pregnancy and running engages certain muscle groups, leading to imbalances in strength and flexibility.
- Impact: Over time, these imbalances can strain the lower back and surrounding muscles, causing pain.
- Poor Running Form:
- Explanation: Incorrect posture, such as slouching or excessive leaning, can increase the stress on the spine during each stride.
- Impact: This can result in misalignment, muscle fatigue, and back pain.
- Inadequate Core Strength:
- Explanation: The core muscles play a crucial role in stabilizing the spine during running.
- Impact: Weak core muscles can contribute to poor posture, reduced stability, and increased susceptibility to back pain.
5 Common Running Mistakes
Here are five common mistakes to avoid while running:
- Poor Running Form: Incorrect running form is a common mistake that can lead to back pain.
- Mistake: Moms may unintentionally adopt poor posture or stride mechanics.
- Impact: This can strain the lower back and contribute to muscle imbalances.
- Inadequate Core Strength: Pregnancy can weaken the core muscles, a crucial support system for the spine. Incorporating targeted core exercises into your routine can help address this issue and enhance overall stability.
- Mistake: Insufficient core strength can result in poor stabilization during running
- Impact: A weak core can lead to poor stability, increasing the risk of back pain during and after running.
- Skipping Warm-Up and Cool Down:
- Mistake: Failing to warm up or cool down properly.
- Impact: Tight muscles and lack of flexibility increase the chances of back pain.
- Overtraining: Moms, eager to reclaim their pre-pregnancy fitness, may fall into the trap of overtraining. Pushing the body too hard without adequate rest and training can lead to muscle fatigue and strain.
- Mistake: Pushing too hard without allowing for adequate rest.
- Impact: Overtraining can lead to fatigue, muscle strain, and increased susceptibility to injuries, including back pain.
- Wearing Inappropriate Footwear:
- Mistake: Choosing running shoes without proper support or that are worn out.
- Impact: Inadequate support can affect your gait and contribute to back pain.
Prevention Strategies For Moms Who Run:
The importance of proper running form and technique
Next, let’s take a look at prevention strategies that focus on proper running form and techniques to help moms prevent back pain and ensure an enjoyable running experience. Maintaining good posture, striking a balanced stride, and paying attention to arm movement are key elements of proper running form. These techniques not only enhance running performance but also safeguard against the risk of back pain. Learn more as we discuss in detail how moms can optimize their running journey and minimize the chances of experiencing back pain.
1. Mind Your Stride: The Key to Decreased Back Pain
Having the right stride length when you run is crucial, not only for your performance but also for minimizing the risk of back pain. Here’s why:
Optimal Stride Length and Back Pain:
When it comes to running, overstriding can put excessive stress on your lower back. Overstriding occurs when your foot lands too far in front of your body, causing a braking effect with each stride. This braking effect increases the impact and jarring forces transmitted to your lower back, potentially leading to discomfort or pain.
To counteract this, maintaining a natural and comfortable stride length is key. By focusing on a mid-foot strike, where your foot lands directly beneath your hip, you can help absorb the impact and reduce stress on your lower back. This type of strike allows for smoother motion and better weight distribution, alleviating the strain on your back and promoting a more efficient running form.
Postpartum Running and Stride Length:
For moms who are just starting to run postpartum, it’s important to take extra care and gradually build up your running routine. Starting with smaller steps can be beneficial for several reasons:
- Rebuilding Core Stability: After giving birth, your core muscles may be weakened. Taking smaller steps helps engage these muscles, promoting core stability and providing additional support to your lower back. As you recover and build strength, you will feel more comfortable opening up your stride.
- Reducing Impact: Given the changes that occur during pregnancy and childbirth, your body needs time to recover. Starting with smaller steps helps minimize the impact and stress on your joints, including your lower back, allowing for a smoother transition back into running.
- Improving Balance and Coordination: As a new mom, you may experience changes in your balance and coordination. Taking smaller steps can help you regain your sense of balance and improve overall coordination, reducing the risk of injury.
It’s important to remember that postpartum running should be approached gradually, listening to your body’s cues and consulting with your healthcare provider if needed. Over time, as your strength and endurance improve, you can gradually increase your stride length to find a comfortable and efficient running form.
2. Proper Alignment: Preventing Lower Back Pain From Running
Maintaining proper alignment while running is crucial for preventing back pain and optimizing performance. Leaning too far back or slouching forward can strain your back, leading to discomfort and potential injuries. Follow these tips for proper alignment and a pain-free running experience:
- Posture Awareness: Maintain an upright but relaxed posture throughout your run, avoiding excessive forward or backward leaning.
- Core Stability: Engage your core muscles to provide support to your spine, preventing excessive leaning or slouching.
- Head Position: Keep your head in a neutral position, looking straight ahead. Avoid tilting your head too far back or forward, minimizing strain on your neck and upper back muscles.
- Shoulder Rotation: Relax your shoulders and allow your arms to swing naturally. Avoid hunching or squeezing your shoulders. Focus on a relaxed and natural arm swing to reduce unnecessary strain on your back.
- Keep Your Shoulders Relaxed: Relaxed shoulders are key to minimizing back pain. Allow your arms to swing naturally at your sides with elbows bent at around 90 degrees.
- Pelvis Tilt: Ensure your pelvis is in a neutral position and not excessively tilted forward or backward. If you are running with an anterior pelvic tilt, you are placing more strain on your back muscles to counter your pelvic positioning.
Strengthening Exercises
Tailored workouts targeting core and hip muscles
Importance of Core Strength
A strong functional core is crucial for moms aiming to reduce back pain during running. It provides stability to the spine, lessening the impact of each stride and reducing strain on the lower back. Improved stability leads to better mobility and performance. Key exercises like planks, Russian twists, and bicycle crunches target different aspects of the core. Regularly including these exercises in your routine enhances core stability, lowering the risk of back pain during run. If you need to learn where to start your core training postpartum check out this article on Breathing Techniques or this article on Core Strengthening.
Importance of Glute Strength
Ensuring proper glute strength is essential for moms aiming to prevent overworking their back muscles and minimize the risk of back pain during running. Strong glutes play a crucial role in stabilizing the pelvis and supporting the spine. When the glutes are weak, the back muscles may compensate, leading to increased strain and potential pain. Incorporating targeted glute exercises into your routine, such as squats, lunges, and donkey kicks, can effectively enhance glute strength. These exercises promote better pelvic stability, reduce stress on the lower back, and contribute to a more resilient and pain-free running experience.
Stretching Techniques
Incorporate effective stretches to improve flexibility and prevent injury
Before hitting the pavement, moms can benefit from incorporating targeted stretches to enhance flexibility and reduce the risk of back pain during their run. Incorporating these stretches into your pre-run routine contributes to improved flexibility, reduced muscle tightness, and a more comfortable running experience for moms. Remember stretching is always best after a short warm-up run.
- Hip Flexor Stretch:
- Kneel on one knee, keeping the other foot in front, and gently lunge forward.
- Stay upright but hold the lean for 30-60 seconds
- You should feel a gentle stretch in the front of your hip
- Repeat on the other side.
- Hip Opener: Pigeon Pose
- Start in a tabletop position with your hands and knees on the floor.
- Slide your right knee forward toward your right hand, bringing your right foot across your body.
- Extend your left leg straight back behind you.
- Keep your hips square and lower your upper body over your front leg.
- Hold the stretch for 30-60 seconds, feeling the stretch in your right hip.
- Repeat on the other side.
- Hamstring Stretch: Seated Forward Bend
- Sit on the floor with your legs extended straight in front of you.
- Inhale, lengthen your spine, and exhale as you hinge at your hips, reaching for your toes.
- Keep your back straight and avoid rounding your spine.
- Hold the stretch for 15-30 seconds, feeling the stretch in your hamstrings.
- Gently release and repeat.
- Low Back Stretch: Child’s Pose
- Begin in a kneeling position with your big toes touching and knees apart.
- Gently lean forward extending you hands or the crown
- Hold position for 30-60 seconds
Choosing The Right Footwear
Selecting the right footwear is paramount for runners, especially moms aiming to prevent back pain during their runs
A. Importance of Supportive Shoes: Opting for shoes that provide proper arch support, cushioning, and stability is crucial. Supportive footwear helps absorb impact, reducing strain on the lower back and promoting a more comfortable running experience.
B. Tips for Selecting Running Shoes: Consider factors such as foot type, arch shape, and running style when choosing running shoes. Get professionally fitted if possible, and select shoes that match your individual needs for optimal support and comfort. Investing in the right pair of running shoes tailored to your unique requirements can significantly contribute to preventing back pain and ensuring an enjoyable running routine.
Staying Hydrated
Staying adequately hydrated is a fundamental factor for moms seeking to manage back pain while running. Hydration is crucial for maintaining the elasticity of spinal discs and facilitating nutrient transportation to the muscles and joints. For moms navigating the demands of motherhood and regular running, prioritizing hydration becomes even more critical. Ensure you maintain a consistent intake of water throughout the day, especially before, during, and after your runs, to support optimal spine function, muscle flexibility, and overall back health.
Seeking Professional Help
If persistent back pain persists while running, seeking professional help is a wise step for moms looking to prioritize their well-being. A consultation with a healthcare provider, physiotherapist, or sports medicine specialist can offer valuable insights into the specific causes of your back pain and tailor a targeted treatment plan. Don’t hesitate to reach out for professional support; it’s a proactive step towards enjoying your runs comfortably and pain-free.
Dr B Wrap Up
It’s not uncommon for moms to face various obstacles while striving to maintain their overall well-being and health. If you are a mom struggling with back pain during running, you are familiar with this hurdle. Though it can be discouraging, it’s essential to remember that it’s a temporary setback that can be overcome with perseverance and proper self-care. By listening to your body, seeking professional guidance, and implementing appropriate exercises and techniques, moms can gradually build strength, improve their posture, and alleviate discomfort. So keep pushing forward – your physical and mental well-being deserve the attention. Embrace the challenge and celebrate the progress you make along the way!
