Running is a healthy activity that sometimes involves stress and repetitive impact on our joints. People who suffer from an underlying lower back problem may find that running worsens their pain.
When this type of pain appears or worsens, it is important to know when to seek treatment.
What are the most common injuries?
Pain in the lower back is often noticed quickly when bending or sitting up in the wrong way.
One of its most common causes is muscle tension, which is characterized by muscle spasms and pain that is centralized in the lower back. It is not usually felt in other areas such as the buttocks or legs (radiating pain is known as sciatica or radiculopathy).
Self-care for lumbar muscle strain
Low back pain caused by muscle strain can be treated with self-care techniques. Effective ways to relieve it may include the following:
A short period of rest (one or two days) if the pain is severe.
Gentle stretching
Ice or cold packs, applied for 10 to 20 minutes
Heat therapy to the affected area
This type of pain often improves over the course of one to three weeks with activity restriction alone.
Disc damage
A more problematic form of low back pain is related to structural problems in the lower back, for example:
Degenerative disc disease
The disc is a shock absorber that exists in the lower back. When running, the repetitive impact on the spine puts pressure on the disc. If the disc is already damaged, repetitive stress can lead to increased symptoms. When constant low back pain appears after a workout we should consider getting a full evaluation by our specialist.
How to prevent low back pain
When we run we add repetitive stress to the back, and those who suffer from lower back problems should take steps to reduce the strain on this area.
Here are some tips that may be useful for running enthusiasts:
Perform a thorough warm-up before starting to run.
Stretch the hamstrings (the muscles in the back of the thigh) twice a day to minimize stress.
Muscle toning and strength training are also important, especially for the core back muscles.
Cross-training is helpful in avoiding overuse syndrome.
Wear comfortable and supportive shoes
Avoid running on concrete surfaces as much as possible.
Both muscle strains and sprains tend to be short-lived injuries and respond well to self-care measures.
More structural problems such as herniated discs, degenerative disc disease, and spondylolisthesis may require further evaluation and treatment by a specialist.
Anti-inflammatory gels
There are anti-inflammatory gels that can be of great help since they have soothing, antiseptic and repairing effects, among others. One of the most recommended is FLEX BODY GEL, for sale in the online store NATPHARMA.COM. Contains Vedalcalm, a synergistic combination of oily extracts from plants cultivated in India. It is characterized by its anti-inflammatory, antiseptic, moisturizing and restructuring properties, and also by its richness in essential fatty acids that promote the integrity of the hydrolipidic barrier. Vedacalm is composed of a blend of Neem, Boswellia serrata and sesame, and its activity lies in its guaranteed content of nimbidin, linoleic acid and boswellic acid.
