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For runners to reduce the risk of back pain after a strenuous training session, they must know what causes the pain, which running practices may minimize future pain and which recovery methods are designed to rejuvenate and repair their body. The Origin of Back Pain in Runners Back pain in runners comes in three main types, according to the American Orthopedic Society for Sports Medicine. The first, a lumbosacral strain, is simply a muscle strain of the lower back. The runner should ice the tender area, stretch regularly and rest the muscles until full function has returned. A more serious back pain is lumbar spinal stenosis. This condition is more frequent in older runners and involves pain in the back and the hips. Spinal stenosis is when the spinal column gradually narrows, causing weakness in the legs and sometimes affecting the sciatic nerve. The runner should immediately lay on a flat surface and rest. In the worst cases, the patient may be treated with cortisone injections to relieve swelling, or possibly with surgery. Disc herniation is any runner’s worst nightmare. If a disc ruptures, the runner should visit a doctor right away. Signs of a herniated disc include sharp shooting pains from the lower back down the leg and may result in a numb or tingling sensation in the legs and feet. Exercise Strategies to Reduce Pain No single condition causes back pain in runners. Normally it is a combination of multiple factors. To start, runners must ensure they stretch fully before each day’s training regimen. When runners exercise with tight hamstrings, it puts greater pressure on the lower back and could aggravate sensitive back muscles. Likewise, runners should let their bodies cool down and they should follow up all lengthy runs with another stretching session to decrease muscle tension and initiate recovery. Running is not only a beneficial exercise routine, but a worthwhile pastime. However, runners should not neglect other muscle groups. Building core strength in the abdominals and thighs helps runners’ bodies absorb the shock of each step with greater tenacity. A diversified exercise routine is best for optimal performance when it comes time to run. A sudden increase in mileage will throw a runner’s body out of balance. As a rule, runners should never increase distance by more than 10 percent per week. A gradual buildup is better and gives all muscles a much-needed adjustment period. Finally, runners should invest in fitted running shoes that provide maximum comfort. Different shoe types deliver different benefits, and a sports shoe specialist can offer personalized recommendations based on the individual’s preferences. Rest and Recuperation for the Back Muscles As the New York Times reports, 79 percent of runners are injured each year. The recovery period after each workout and during each injury rehabilitation period are integral for runners to return to their previous top form. Aside from additional stretching and adequate rest, research shows that runners who get a massage report muscle soreness decreased by 30 percent. A massage therapist may not be on call for every runner’s rest day, but owning a massage chair is a beneficial alternative. To purchase a deep tissue massage chair that may relieve sciatica nerve pain and joint tension, begin your research on massage therapy chairs today. Runners will reduce the risk of back pain when they pay attention to their body’s signals and allow their muscles to rest and heal, and a massage therapy chair can assist in that process. Source: http://www.sportsmed.org/uploadedfiles/content/patient/sports_tips/st%20running%20and%20jogging%2008.pdf http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html?pagewanted=1&_r=4&seid=auto&smid=tw-nytimeshealth http://www.runnersworld.com/running-tips/your-best-rest?page=single
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