After running back pain in the thoracic and waist, causes, treatment

Back pain and lower back after a run and during it hurts many people who try to live a healthy lifestyle. These unpleasant sensations for several reasons, among which – the wrong shoes, the wrong Jogging technique, poor running surface coating.

If during exercise pierced a sharp pain, and after running it continues to ache, it is likely that stretching the muscles of the lower back. It needs to be treated with nonsteroidal anti-inflammatory drugs, cold and hot compresses.

The right shoes

Lower back pain when running can be because your sports Jogging sneakers came into disrepair. Professional runners change shoes very often. The model can still look great, but the cushioning of the surface are pressed down, and running it is not recommended.

If you exercise only on a treadmill, note that the running shoes is a specialized product, it is not suitable, say, for training with a barbell.

Running shoes are only good when you're moving forward – they do not support left and right. If you had to run in a not so smooth surface or you, for example, playing football requires a completely different model that will help you protect against traumatic situations. Plus, running products wear out faster if used only on a treadmill.

• Interesting to read: causes of back pain

Shoes should give the foot some freedom between the longest toe and the edge of the Shoe. The size of the free space here should be about the same, how wide your thumb to your palm. Use only shoes that are suited to your size – this a free site inside necessary in order that the feet and toes stay healthy. Invest in running shoes insole arch support. So you make a "landing" feet on the surface more soft. Decreases the risk of injuries during running, plus such insole – a good prevention of flatfoot.

Stretching of the thigh muscles

Do the exercises on stretching the muscle twice or even three times a day. Femoral biceps from shifty people often spasmatic, and because it can lead to injury and sprains of lumbar muscles. And just the fact that the running will hurt the lower back. Will fit the following simple exercises:

• Lying on his back and bending his legs at the knee, pull knees in succession to the chest and hug them with your hands. With a little pull the knee toward him, and then hold it in such a tense state for about ten seconds. Change legs, and with each repetition you need to pull harder;
• Lying on his back and bending his legs at the knee, lift the lower limbs in turn, clasping them behind the back of the thigh. The other leg at the same time try to straighten the line of the floor, and then through the tension force try to straighten and right. The maximum point a little more pull right leg to chest and hold in this position for about ten seconds;
• If it hurts the gluteal and lumbar region, and focus on stretching the piriformis muscle. Stand next to the elevation, which rises to the top of your thigh. Raise the legs to the surface, feel the tension and abstain in this position for half a minute.

• I advise you to read: how to stretch lower back

Running technique

If pain after exercise lasts longer than two days means you're doing something wrong, injure the muscles. Pay attention to tips on technique of running.

Do not lean forward

When a person runs, his back should be smooth, and at the same time the minimum to go forward. Important point – not only the shoulder girdle and the head should go forward, namely, all the body is fixed in a level position of the spine. Care forward must begin with the lower part of the belly, and not from the shoulder girdle.

To understand: do you stay in space for Jogging, remove the video as you run. Put the record of my running on pause, draw an imaginary vertical on your body and understand, keep your entire body in this vertical? If the answer is no, then you slouch forward, and hurt their own waist.

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• See also: sore lower back when walking

Land on the heel

When you keep your foot almost directly, and she is constantly faced with a treadmill, the vibration of the contact passes through all joint cartilage down to the lumbar region. Not to expose your musculoskeletal system such infinite injury, you need to lower the load, landing on the front feet, and only then on the heel. So you will reduce the tension of the cartilage of the joints of the lower extremities and back. When you split the landing in two phases, half the force of impact goes into the ankle.

For more tips

• Try to go for jog only on soft surfaces. Ideal path with a coating of rubber, more or less flat land covered with grass shoots. Concrete is ill-suited for runners, too large power of shock. On the sidewalk increases the risk of injury;
• Before the run, always perform a warm-up. Walk one lap around the stadium. Running on startup should be smooth, gently tapering into a basic speed;
• Jogging strengthens the entire body. So try at least to load the back muscles. Otherwise it may not withstand those loads experienced during your run.

If stretched muscle

If you have experienced trauma or during the run back hurts, stop running and visit a doctor, especially if deteriorated sensitivity of the legs and in the hips "run creepy".

I advise you to read: what to do if ripped back

The doctor will eliminate such dangerous condition, as the protrusion and hernia of intervertebral discs.

• Even if after that the pain seemingly disappeared, refrain from workout at least two days;
• If a traumatic stretching of the muscles has occurred, take nonsteroidal anti-inflammatory drugs such as Diclofenac or Ibuprofen;
• The first two days after injury, use cold compresses and then go to use warming compresses and ointments;
• After the stretching took place, two weeks is not run, and just go on walks.