Fall is usually an exciting time to be a runner, as the season is literally booked up with 5Ks galore. Unfortunately, this year we find ourselves still in the midst of a pandemic. Many events and large gatherings are on hold. But that doesn’t mean you can’t get out and run! Run in your neighborhood (if it’s safe), on the trails around town, or even in a gym if the weather’s bad, as some are starting to reopen now.
Running is great exercise. Not only does it get your heart rate up and improve cardiovascular fitness, it can help strengthen your bones, burn calories, and get you outside where you can soak up some Vitamin D. But even with all the benefits, it’s important to remember running is a high impact activity with a lot of repetitive stress that can cause pain in your lower back, especially for people who have underlying lower back issues.
At Foster Chiropractic we are committed to helping you stay healthy, active and pain free. That’s why we’ve compiled this list of a few tips to help prevent lower back pain due to running.
1. Always warm up. A dynamic warm up, with exercises like butt-kicks and arm circles, will help get your heart rate rising and activate your muscles, to prepare your body for the workout ahead.
2. Strengthen your core muscles. Those muscles in your abs and trunk are like the foundation of your house, they provide the strength for the rest of the body to perform well just like your home’s foundation provides support for the living space. Spice up your workout routine by alternating running with other workouts that focus on the core, such as yoga or Pilates. Other exercises that focus on the core include planks, side planks, and squats. It doesn’t have to be all sit-ups and crunches!
3. Avoid running on sidewalks. A concrete surface is hard and unforgiving, creating a bigger impact on your body than asphalt or gravel paths.
4. Wear appropriate shoes. Having good support and shoes that are appropriate for your individual gait can help prevent injuries. At Foster Chiropractic we specialize in extremity care, which includes the ability to analyze your gait and provide custom orthotics.
5. Check in with your chiropractor. Regular adjustments from Dr. Foster can help relieve pressure on your spine to eliminate pain or just keep your back in good health for injury prevention.
Find a running buddy, lace up those shoes and line up your favorite jams on your playlist. With these preparations, you’ll be ready for a fall running routine and maybe even a 5K this spring.