Causes and nature of lower back pain after running
There are several risk groups among athletes:
- With an undeveloped muscular framework of the back.
- With weak abdominal muscles.
- With bad sports shoes and lack of competent running skills.
All of these 3 groups are at risk of developing systemic pain and developing serious consequences in the lumbosacral spine.
Problems with the muscular frame of the back
As indicated above, the lumbar region experiences the most serious stress when running.
Why does this happen : the department consists of five vertebrae, which are connected by intervertebral discs, between which there are fibrous rings. They do not allow the nucleus pulposus to get out and allow an intervertebral hernia to form.
One of the causes of lower back pain after running is weakness in the muscles and ligaments of the spine.
The only thing that can help your annulus fibrosus is strong ligaments and back muscles . Only then can you rest assured about your lower back. Otherwise, you are at risk of developing spondylosis, protrusions and intervertebral hernia.
Weak abdominal muscles
The abdomen provides important support to the spine , which must also work properly while running. And breathing plays an important role in this - when exercising, it is better to breathe not from the chest, but from the stomach, so that the abdominal muscles stretch and strengthen.
In addition, it is necessary to directly pump the upper, lower and lateral sections of the press. When your abdominal muscles contract with every step, your lower back will be safer and more likely to. you will no longer suffer from regular pain after training.
Poor equipment and lack of skills
For some reason, it is believed that running is a sport for those who do not have money, and you can go to training in the cheapest shoes. However, this is not at all true, because the better quality shoes you choose, the better the cushioning and support, the more comfortable and safe you will run.
The health of the lumbar region when running largely depends on the shoes. Three types of shoes that are not designed for running:
- walking sneakers
- flat shoes
- cheap fakes of running brands
If you don’t have the opportunity to buy a good pair of running shoes, it’s worth investing in at least sports insoles or arch supports , which will at least reduce the risk of developing back diseases and protect your lower back from the consequences.
Equally important is the correct choice of place for running. Not every surface is suitable for this, and if you think that it is best to run on asphalt because it is everywhere, then you are mistaken - it is the least suitable for running, destroying the knee joints and lower back. It is best to run on soft surfaces - treadmills made of polyurethane, crumb rubber or rubber, or in the forest on the ground.
How does it hurt?
Lower back pain after running can be divided into three types::
- Aching and constant.
- Sharp, very painful.
- With lumbago in other limbs.
If you are faced with the first type of pain , we can tell you. lucky. This means that you most likely have been running recently and do not have sufficient skills, technique and the necessary physical preparation. Your spine and lower back cannot cope with the load and make you understand that you are doing something wrong.
If the pain is severe, you should stop running for a while , and if you want to continue exercising the heart muscle, it is better to go swimming. Most likely, you are developing protrusion - inflammation and deformation of the fibrous ring of the intervertebral disc (without rupture). You should consult a doctor and follow the recommendations and prescriptions, the first of which would be to stop running.
When you are faced with shooting pain in other parts of the body , most likely you will have to give up running for good and choose cycling or swimming, constantly wearing a corset and regularly visiting a chiropractor.
Your body signals you about osteochondrosis or intervertebral hernia, which affects the nerve endings connected to other parts of the body - for example, the legs and buttocks. In the case of men, shooting into the groin area is possible.
Why does my back hurt between my shoulder blades?
– Pain between the shoulder blades while running can be due to several reasons. One of them is muscle strain due to incorrect position of the head and arms. Pain can also be caused by myofascial changes in the upper shoulder girdle, changes in the position of the scapula, and in advanced cases, even in the intervertebral discs.
It is worth noting that such complaints may be associated with cardiac pathology, which in turn requires immediate consultation with a doctor, says Mikhail Ryazantsev, Candidate of Medical Sciences.
In the upper back there are muscles of different shapes and sizes that are activated when the arms, neck, and shoulders work. When running, they play the role of pulling muscles - as opposed to the pectoral muscles, which in this case become pushing muscles.
The muscles of the upper back - trapezius, deltoid, upper latissimus dorsi and others - balance the pectoral muscles, together with them they are responsible for the balance of the entire body. They help maintain posture, position and full expansion of the chest, and are responsible for the anatomy of the running stride and correct technique.
Core stabilization is especially important in the last kilometers of a long race, when technique is already suffering. And in the anatomy of a running step, weakness of the muscles of the upper back affects when there is no strength left to keep the body straight - then it becomes impossible to raise the hip high, the running step worsens, and the cadence is disrupted.
It is virtually impossible to injure these muscles while running and precisely because of running. According to Medical News Today, serious injuries to the upper back muscles can be caused by heavy lifting or falling. However, pain between the shoulder blades is most often associated with overexertion from long or intense running.
Sharp pain indicates injury. But while running, you will most likely encounter aching and not very severe pain. The causes of pain between the shoulder blades while running are as follows:
- Positions of the head, shoulders and arms that cause excessive tension. Perhaps you are straining your neck too much, stretching your head up and forward too much, or, conversely, tilting it. A feeling of “stuffiness” appears, and it is precisely because of this that it is difficult to keep your back straight.
- Lack of strength endurance in the upper back muscles.
- Accumulated fatigue due to the position of the head, shoulders and back while sitting, for example at work or school.
- Stress.
Prevention of back pain
- Stretch and warm up tight muscles during training.
- Work on the economy of your running technique: try to relax your neck and head while running, do not raise your head, do not tilt it, monitor the position of your shoulders and the movement of your arms - they should move parallel to the body.
- Do strength exercises to strengthen the upper back - pull-ups, vertical rows, horizontal rows.
What accompanying symptoms may accompany pain?
Amateur runners, in the absence of the necessary training, often encounter not only lumbar pain, but also associated symptoms. All of them signal inflammatory processes in the body and improper blood circulation .
Most often this:
- headaches and migraines;
- heat;
- pain in the thoracic and cervical regions.
The most common injuries among runners
There are also cases when, during training, of the lumbar spine are damaged But this is a special case, which only indicates a complete lack of understanding of running and your body.
Headaches occur when there is poor blood circulation in the shoulders and neck . Most often this happens when the shoulders do not move and are high enough when jogging. To avoid this, it is enough to keep them relaxed and move them freely. And if you feel discomfort and unpleasant sensations in your shoulders, try to twist your arms and shake them.
An increase in overall body temperature tells us that there is an active inflammatory process in one of the body systems. This could be either the lower back or any sprained muscle or damaged ligament.
Pain in the thoracic and cervical regions usually occurs with flat feet and poor posture . You will need running insoles, good cushioning in your sneakers and correct back position - you need to look ahead, not at the asphalt, your head needs to be pulled up, and your shoulders need to remain straight.
Back pain when running. Back pain treatment
Home -> Question and answer -> Back pain when running. Back pain treatment
Andrey from Moscow asked a question to a chiropractor and neurologist: treatment for back pain.
Hello, Alexander Alexandrovich!!! The question is related to pain in the back and buttock, sometimes on the right, sometimes on the left. She has been accompanying me for six months now.
It all started with my daily training for the selection, I ran 5 km every day, I came running wet, the weather was from +1 to -3, there was damp snow, my legs got wet, literally a month later I began to feel pain in my back when running, a feeling of numbness in the muscles of the buttocks , so soon the pain intensified and I limped and pain arose when changing position from horizontal to vertical and back. I went to a traumatologist, did an X-ray, an MRI, and no problems with the spine were identified.
The exact diagnosis was not made!!!!! I injected Voltaren, Diclofenac as prescribed, took Mydocalm, the pain subsided, I even started running again and took part in running competitions, but after a while the pain returned, I injected Voltaren, it became easier while the medicine was working, so pain in the gluteal region, but not radiating along the entire length of the lower leg, but only in the buttock, sometimes there is a feeling of numbness, the skin is of normal color, without dryness.
I don’t even know what to do now, it seems like I’ve looked through all the pages, but I can’t find anything detailed, what’s the diagnosis?? back pain treatment where to start?? Thank you)
Answer from osteopathic chiropractor Evdokimov A.A. : back pain treatment
Good afternoon. Of course, the description of the symptoms is very meager and uninformative. I assume that we are talking about myotonic syndrome (the problem is not in the spinal column itself, but in the pathological condition of a muscle or muscle group).
If an MRI shows no pathology, it means nothing at all. MRI is needed to exclude more severe pathology or complications, and if it is not detected, this is very good, but does not mean that there is no problem in the musculoskeletal system at the functional level.
MRI shows only organic changes in structures; naturally, MRI can only be used to judge the functional state of the spinal column and surrounding muscles subjectively. MRI provides the doctor with additional information and excludes complex organic pathology, but is not the fundamental method for verification and diagnosis, and more often serves only an additional tool in differential diagnosis.
Unfortunately, many modern doctors do not want to use the entire range of diagnostic techniques, which primarily include examination and collection of anamnesis (disease history), muscle testing, sensitivity testing, etc., and are completely unjustifiably used to diagnose and frighten patients expensive examination methods, prescribing them left and right without often visible reasons, and then they make diagnoses without touching the patient.
I’m telling you this so that you don’t have any illusions about the importance of MRI and x-rays for making a diagnosis. These are just diagnostic methods, sometimes in difficult situations very helpful in making a diagnosis and determining treatment tactics.
In your case, there was an inappropriate visit to the wrong specialist, traumatologists do not really understand all this, they have their own specific work, they are still closer to the surgical specialty, this leaves a certain imprint on their approaches to treatment. Standard situation, there are no organic changes, well, that means there is nothing serious, take anti-inflammatory drugs or injections and everything will go away. It doesn’t go away, well, I don’t know, you don’t seem to have anything serious.
From the above, I want you to conclude that so far no one has really understood you. With such a condition, the only thing I can sensibly advise you is to come for a consultation and look at everything, determine the cause of back pain, conduct muscle testing, check sensitivity and areas of its disturbance, then select an adequate treatment for back pain, I think using methods Manual therapy can fix everything and give you recommendations for the future.
Unfortunately, injections and tablets alone rarely achieve the expected result, and they mainly act on the effect, not the cause. And, if the latter persists, then there is always the possibility of relapse of the disease and its further progression.
Come for a consultation, I can answer all your questions in more detail, explain everything to you, and you will finally receive all the answers you are interested in, as well as the opportunity to return to an active lifestyle. Good luck, with respect, Dr. Evdokimov.
You can make an appointment with OSTEOPATH EVDOKIMOV in Moscow by phone.
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osteopathic doctor Evdokimov A.A.
How to run correctly?
Did you know that...
Next fact
For your own convenience and health, use this instruction of 12 rules that will help you preserve your lower back and improve your running results:
- Before starting the race, you should be warmed up and stretched. Pay special attention to the muscles of the hips and back.
- The neck is relaxed, the gaze is directed forward.
- Each exhalation and inhalation is accompanied by 2 steps.
- Shoulders not hunched, chest forward.
- Abdominal muscles are tense.
- Elbows are at an angle of 90 degrees.
- The foot lands on the wide (outer) part of the foot.
- Don't step on your heel.
- The legs reach towards the buttocks.
- Don't push off with your toes.
- Each foot touches the ground 90 times in 60 seconds.
- The speed increases with body tilt and abdominal tension.
Pay attention to how to run correctly
If you follow these 12 recommendations, your spine will be healthy and your athletic performance will improve.
Video: “Correct running technique: tips”
Find out more about other types of back pain:
- Why does my back and spine hurt?
- Why does my back hurt in the sacral area?
- Pain in the right side from the back
- Shingling pain in the lower back
- Left lower back pain
- Lower back pain when bending over
- Why does lower back pain occur when walking?
- Why does my lower back hurt after sleep?
How to relieve pain
If your lower back hurts a lot when standing and walking, it is not enough to simply eliminate the pain, as it is only a symptom. It is important to identify the cause of the pain by consulting a doctor. Moreover, without a diagnosis, it is unlikely that it will be possible to prescribe adequate treatment tactics that will lead to the elimination of pain. If severe pain occurs, you can take painkillers, which are sold in pharmacies without a prescription, and also apply an ice pack or heating pad to the sore spot. It is worth knowing that complete rest may not bring positive results. Neurologists
It is recommended to lead a normal lifestyle as much as possible, but you should not engage in activities that provoke increased lower back pain. For example, if your lower back begins to hurt after a long walk, give up long walks and give yourself time to rest.
Diagnosis and treatment
If your lower back hurts after walking, only a doctor can prescribe the correct treatment. He will conduct a survey and find out what type of pain you are suffering from, when it appears, and in what situations it worsens. Frequent research methods are MRI
or
x-rays
, which allow you to determine the condition of the spinal structures. MRI in this case is the safest and most informative method. Based on the results of such studies, the doctor will be able to tell exactly why your lower back hurts when walking for a long time, and will prescribe effective treatment. This may include taking medications, visiting a massage therapist, and doing physical therapy.
Running and illness: is it possible to run with flat feet and scoliosis?
For a long time it was believed that any degree of flat feet was a disqualifying factor for a potential runner. But today the medical community is no longer so unanimous. Modern sports shoes help to get rid of discomfort when running for those people who suffer from flat feet. Precautionary measures will not be superfluous: if you have such a diagnosis, consult your doctor and choose your sneakers very carefully. If you experience spinal pain after jogging, consult a specialist. Consider other types of physical activity that are gentler on your feet.
Running is allowed for those diagnosed with initial degrees of scoliosis. It should be remembered that runners with spinal curvature need to be especially attentive to the correct running technique. Any unpleasant symptoms are a reason to stop training and make an appointment with an orthopedist.
Forms of spinal curvature
Treatment of muscle pain
The capabilities of modern medicine make it possible to provide qualified care to patients with pain of any intensity. The main thing is to start treatment in a timely manner.
If the pain is sudden and accompanied by tissue swelling, an injury may have occurred. It is necessary to conduct X-ray diagnostics and an MRI study to find out what caused the pain attack. Only a doctor knows how to determine the cause of pain and select treatment procedures.
After physical fatigue or intense sports training, delayed or delayed pain appears, resulting from the accumulation of lactic acid in muscle tissue. This process is natural and does not require any treatment. If night or daytime pain after exercise does not go away for 3-5 days, you need to be examined.
Treatment tactics are selected based on the diagnosis and clinical picture. If the nature of the pain is inflammatory, non-steroidal anti-inflammatory drugs are prescribed in tablets and ointments. If an infection is detected, antibiotics may be used.
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