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Running puts a high level of stress on certain parts of the body, including the back. Here’s few of our favorite tips for runners experiencing low back pain (see this article in Spine-Health):

  • 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?