With those New Year’s resolutions still going strong for many people, I’ve recently seen quite a few out for a brisk jog. From the countless cardiovascular and other health benefits to the endorphin “rush” many runners say they get from running, there’s no doubt that it’s great exercise. But like any other form of fitness, when not performed carefully or properly, running too can be accompanied by certain types of injuries.
When most people think of running injuries, they usually associate them with problems in the knee from repeated impact or abrasions from tripping and falling down during a race or jog. Not very many people consider the potential for back injuries when running, but you really should. Your spine supports every movement that you make. Out of all of your skeletal structures, it also suffers the most from the impact of your feet. If you want to stay fit, healthy, and active, and you want to be able to continue running throughout your lifetime, pay attention to your spine and follow these tips.
Hit the (Right) Pavement
Whether it’s concrete or paved asphalt, running on hard ground is incredibly hard on your joints and spine. Many distance runners say they feel a difference between in impact of running on cement sidewalks versus running on concrete roads. But whichever you choose, (or are stuck with depending on where you live) you’re still running on a very hard surface. In fact, some studies have shown that people who run solely on pavement may have a higher incidence of back pain from running long-term. So what do you do about it?
Vary your workout. Try to find a dirt trail to run on. Step off the path at the park and run in the grass. Running on softer surfaces like this will help in not jarring your spine with every footfall as much as running strictly on pavement can. You’ll also benefit from getting stronger legs, as the softer ground gives more and requires more energy, strength and effort to push forward on.
Don’t Ignore Your Core
Neglecting to work on your abdominal and back muscles is just as much a problem for runners as strictly running on pavement. In fact, it may be even more important than the running surface you choose. If your core muscles aren’t strong, they won’t be able to support your spine and keep your posture straight.
Whether you’re physically “fit” or not, when the abdominal muscles are weak, you’ll be running with your abdomen pushed forward, which also pulls your lower spine forward, creating an unnatural and dangerous spinal shape. This is incredibly bad for your back, especially as your feet hit the ground over and over again.
To fix the problem, you’ll need to work on your core muscles every day. Build strong abdominal and back muscles, and you’ll walk and run with better posture. Your spine will also better align when you’re seated, which will help prevent back pain while sitting in front of the computer or at a desk at work.
As far as good exercises for your core go, there are a number of styles of crunches and poses that can strengthen your abdominal muscles without adding strain to your back. For example, “Planking” is especially good for hitting all of your core muscles and strengthening your spine.
Pay Attention
If your back hurts the day after you’ve gone on a run, don’t ignore it. Sometimes, if you’re varying your runs and working on your core enough, you may want to just give it some rest or go for a brisk walk instead. The real keys are to monitor your impact on the running surface you’ve chosen and to make sure that you have good posture and a strong core while you’re running. Paying attention to these tips can help you “go the distance” longer and stronger while sparing your spine in the process.
All user-generated information on this site is the opinion of its author only and is not a substitute for medical advice or treatment for any medical conditions. Members and guests are responsible for their own posts and the potential consequences of those posts detailed in our Terms of Service.
Add a Comment2 Comments
I agree with you Dr. Anand about the need to attend to our core strength to avoid injury from running. You're right-on about that of course. This sentence raised an eyebrow for me: "when the abdominal muscles are weak, you’ll be running with your abdomen pushed forward, which also pulls your lower spine forward, creating an unnatural and dangerous spinal shape." Hopefully this does not mislead too many people into believing that they should run with the pelvis tucked or the abdominals engaged...?
This shape you describe is natural and not actually the problem in and of itself. To try to reduce this natural sway would be much more stressful on the spine and more likely to cause back pain. A flat and straight spine is not a safe spine. Too many people already believe incorrectly that there is some benefit to reducing that natural swayed shape of the lower back. Very rare cases of facet inflammation call for reducing the curve while inflammation decreases but ultimately that inflammation is only there because of some sort of imbalance in movement.
Core strengthening is something that can happen without losing this highly important and structurally sound curve that actually provides a significant amount of protective shock absorption to the spine as a whole. It's only when the core is weak and fatigued or neurologically inhibited due to injury or bad habits that we need to be concerned for the impact of gravitational forces on this low back sway. Axial compression on a weak spine no matter what the shape will over time result in injury and pain.
Another thing to remember and that might put all of this into better perspective is that ABDOMINAL strengthening via crunches etc. is not necessarily the same thing as CORE strengthening for your spine, and the two are often confused and/or lumped together. If you aren't sure of the difference you should consult a physical therapist, a chiropractor or a trainer at the gym.
February 19, 2014 - 3:17pm(I'd also be happy to give you my perspective in more detail based on what I've seen in practice - feel free to use the contact form through my website or any of my social media links that you'll see on my empowHER profile.)
You raise a very good topic for debate Dr. Anand!
YL
This Comment
Hello Dr. Anand,
Thank you for sharing your knowledge and advice on preventing back injury while running.
Regards,
January 29, 2014 - 12:09pmMaryann
This Comment