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ESSENTIAL RUNNING TIPS FOR BACK PAIN
Running puts a high level of repetitive stress on the back, and for those with lower back problems it is particularly important to take measures to reduce the strain on the lower back. In general, the following tips are advisable for runners, especially for those who are susceptible to low back pain or leg pain/sciatica:
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� Move without pain � Bend and move freely � Balance confidently and securely
� Sit for long periods comfortably
� Walk for long distances � Live an active and healthy lifestyle
• Do a thorough warm-up prior to beginning a run
• Stretch the hamstrings (the large muscles in the back of the thigh) twice daily to minimize stress across the low back
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• Muscle strengthening or strength training are also important, particularly with the core muscles of the back
• Cross training is useful, so as not to get into an overuse syndrome
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• Wear comfortable, supportive shoes
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• Try to run on a forgiving surface if possible, such as a rubber track, and try to avoid running on cement
It is important that back pain patients take note of any back symptoms that perhaps are being exacerbated by a particular activity. If running consistently brings on back pain or leg pain symptoms, an evaluation with a physical therapist specializing in back pain and running analysis can be useful to determine the source of that pain. Again, muscular sprains and strains tend to be short-lived and respond well to self-care measures, such as heat and stretching. If the pain does not respond to these measures, there may be a more structural problem that requires physical therapy treatment.
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