There can be several reasons for lower back pain as a runner.
Discounting more serious problems such as a bulging or slipped disc, one of the most likely causes for lower back pain as a runner is due to weak muscles.
In fact, if the muscles surrounding the back, namely your core, hips, glutes, and hamstrings, aren’t strong enough, your lower back must pick up the slack in order to keep you upright and stable when running.[1]Runner’s World – Everything You Need to Know About Lower Back Pain
Over time, this can cause a lot of unnecessary discomfort in your lower back.
How to Self Treat Lower Back Pain
There are several things that you can do yourself in order to help take care of your lower back pain.
Try one or a combination of one of the following to help.[2]spine-health – Running and lower back pain
- Rest for 1 – 2 days
- Gentle stretching
- Ice pack for 10 – 20 minutes
- Hot pack for 10 – 20 minutes
- Over the counter pain medication
- Over the counter anti-inflammatory
Best Stretches for the Lower Back
Piriformis Stretch
The piriformis muscle is located in the hip rotator next to the glutes. It is responsible for external rotation. This muscle crosses the sciatic nerve. The sciatic nerve runs all the way from the foot to the lower back. If this muscle is too tight, it can lead to quite a bit of discomfort in the lower back.
Stretching this muscle is an easy and effective way to prevent lower back pain.[3]Gym Guider – 8 Stretch Exercises to Relieve Lower Back Pain
Single Knee to Chest
Having tight hips is one of the biggest contributors to lower back pain. A great way to target the glutes, lower back, and hamstrings is by doing the single knee to chest stretch.[4]H wave – 4 Stretches To Ease Lower Back Pain
Child’s Pose
Similar to the previous stretch, this yoga pose is great at stretching the glutes, lower back, and hamstrings.
In addition, it helps relieve tension by promoting blood circulation along your whole spine, including your shoulders and neck.[5]healthline – Lower Back Stretches to Reduce Pain and Build Strength
Cat-cow stretch
The cat-cow stretch is another great yoga stretch to help with pain in your lower back.
In addition, it also helps stretch your core muscles at the same time.[6]healthline – 8 Simple Stretches to Relieve Lower Back Pain
Supine Twist
The supine twist, also called Supta Matsyendrasana pose in yoga is another great lower back stretch.
By gently twisting your lower body, not only are you getting a great stretch in the lower back, but you are also targeting your glutes as well.[7]prevention – 10 Best Stretches to Ease Your Lower Back Pain, According to Trainers
Seated Lower Back Stretch
Unfortunetly, for many people, they are stuck at a desk every day for work. This can lead to sitting in a bad posture for extended periods of time.
Needless to say, this also can lead to severe back discomfort. Especially, if you also including running into the mix.
However, many people don’t have the time, or the proper space to do the above stretches.
Don’t worry, you can also do stretching in your office chair to help with your lower back pain.[8]Medical News Today – How to strengthen the lower back
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