How to Prevent Lower Back Pain After Running

Running provides people with many physical and mental benefits, but it’s tough to enjoy the exercise if you’re experiencing lower back pain after you run. Whether it’s a sharp pain or a dull ache, lower back pain can cause you to cut your run short.

It's not uncommon to experience lower back pain from running, especially if you have weak core muscles. Or the pain after running could be the result of another underlying problem. While some causes of a runner's lower back pain may require medical attention, most common aches and pains can be treated at home. And you can prevent lower back pain by getting stronger, improving your mobility, and increasing your speed and distance gradually. A solid pair of well-fitting running shoes can also set a runner up for success.

Read on to find out how to identify the cause of your lower back pain after a run. Then, get tips on how to prevent and potentially even treat it for good.

• Foam Roll: Using a foam roller is like treating yourself to an at-home deep tissue massage. This self-care technique will loosen the muscles of your lower back and hamstrings to treat stiffness and pain.
  
  
• Apply Heat or Ice: Heat works to reduce spasms during the first couple of days after an injury, while ice helps with inflammation. You can often relieve muscle pain from running by alternating between hot and cold therapy.
  
  
• Take Medication: Over-the-counter anti inflammatory medications will help with most problems, but muscle relaxers or other stronger prescription pain relievers may be required for more serious injuries.
  
  
• Stretch: Restorative stretching, such as a yoga class, can sometimes ease lower back pain from running.
  
  
• Consult a Physical Therapist or Doctor: If your low back pain persists or gets worse, you may require steroid injections, a specific exercise program, or even surgery to relieve the pain.

• Warm Up: Gradually warming up your cardiovascular system will speed up blood flow to your muscles and reduce your risk of injury.
  
  
• Stretch Your Hamstrings: When your hamstrings are tight, your lumbar spine tends to curve inward, which can cause pain when you run. Make sure to stretch your hamstrings at least twice per day if you experience back pain when you run.
  
  
• Work on Strength Training: Running can lead to overuse injuries. One way to prevent injuries to the lower back is to strengthen the deep core muscles with plank work and other core exercises. Try some of the core workouts featured in the Nike Training Club app.
  
  
• Improve Your Hip Mobility: One of the muscles in your hip flexors connects to your lumbar spine. When that muscle is tight, it can cause lower back pain. A standing figure four is easy to perform at street corners, but you’ll also want to deepen your flexibility at home with yoga poses such as happy baby pose and pigeon pose.
  
  
• Build Speed Slowly: Injuries tend to result from increasing the intensity or distance of your run too quickly. If your lower back starts hurting after 30 minutes after running, start with a 20-minute run, incorporate strength training in your routine and build up to your goals gradually.
  
  
• Run on a Rubber Track: A rubber track helps mitigate some of the impact of running so it puts less stress on your body than pavement. This can be helpful for beginner runners.
  
  
• Wear the Right Running Shoes: Support your back from the ground up with a comfortable pair of running shoes that have enough cushioning to absorb shock. Nike running shoes such as React foam, ZoomX foam and Zoom Air are designed with technology to deliver a spring in your step without adding unnecessary weight and also prevent pain elsewhere in the body, like the knees.