- 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
- Muscle toning and 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
- Wear comfortable, supportive shoes (or make sure to get good insoles)
- Try to run on a forgiving surface if possible, such as a rubber track, and try to avoid running on cement
It’s also important to remember that posture and a strong core are key for runners. Make sure your body is aligned in a straight line instead of bent forward to prevent strain on the back. A strong core allows the abdominal muscles to work so you have better posture and put less strain on the spine.
Are you a runner? What are some of your best practices for preventing back pain?