Cure Running Back Pain
in Two Easy Steps

Experience running back pain? This is very common in runners, but know worries. It can be treated and prevented with a few simple solutions.

First here are some running tips to help prevent running back pain.

Watch your posture when you are running.

It is common to lean forward during a run. I notice this especially when I'm running too fast, running uphill or when I am pushing my jogging stroller. But leaning forward while your run will quickly lead to back pain and back injury. So here are a few ways to fix your posture.

Slow down. Especially during intervals or speed training, if you are like me you probably race so fast that you look like Pheobe in Friends when she tried to run. The key is to not race so fast, that you lose control of your posture. If you notice you are leaning forward, slow down just enough so that you can maintain a good posture while your sprint. This will actually make your sprinting more effective.

When you're running uphill, think small purposeful steps and make sure your arms are doing their share of the work. Or as my coach put it, conserve your energy when you're running uphill. Here are some more tips on keeping a good posture during hill training.

When you're pushing the jogging stroller, instead of resting both hands on the stroller and leaning forward, stand up straight and only hold on with one hand at a time. It will feel funny at first but after a few runs you will get used to it and it will feel a lot better. Alternate between hands and let the stroller glide in front of you.

Remember you are pushing the stroller, not using it as a walker. And once again, this will give you a better workout and make you a stronger runner!

Hold your stomach in. Engaging your abs when you run not only helps with your posture, it's also a great ab workout! So next time you go for a run, instead of just letting your stomach hang there while your arms and legs do the work, think actively holding your stomach in as you run. The results, less running back pain and flatter abs.

If you don't like doing situps, I'll say this is one great way to make strides towards that coveted six pack!

Stretches to Help with Running Back Pain

This site about treating lower back pain has some very helpful tips on stretches to help treat back pain.

Non Running Exercises to Help with Running Back Pain

In addition to these tips, there are also some exercises you can do to help strengthen your back so that you don't experience as much back pain when you are running.

Here Sally, a Physiotherapist and Pilates instructor, gives examples of some exercises for back pain to help give you a stronger back and core, manage back pain and make you a stronger runner.

Your legs will thank you for taking some of the pressure off of them and giving some of the work to other parts of your body!

Return from Running Back Pain to Running-Mom HomePage