Lower back pain after running?

Asked by: Jonathan Ashokan

Muscle strains and sprains Excess physical activity can cause muscles and ligaments in your lower back to stretch too much or tear. This can result in pain, stiffness, and even muscle spasms. Strains and sprains in your back can often be treated at home: Limit physical activity for a few days.

Why does my upper back hurt after running?

Upper back pain after a running session is likely a result of poor posture while running. According to the Marathon Training Academy, when runners are fatigued, they start to relax their posture and slouch. The head tips forward on the neck, which causes strain to the upper back, leading to pain.

How do I get rid of upper back pain after running?

Extension with a foam roller

Place your hands behind your neck with your elbows pointing toward the ceiling to help support your neck. Slowly extend your upper back over the foam roller. Think about this a bit like a reverse sit up. Pause for 1-2 seconds, then slowly return to the starting position.

Is it OK to run with upper back pain?

Although many people with back pain may give up running or not try it at all, we’re here to tell you that it is possible to carry out a successful running program, even with back pain. In fact, running can be extremely beneficial if you have back pain.

Is it normal to have back pain after running?

Excess physical activity can cause muscles and ligaments in your lower back to stretch too much or tear. This can result in pain, stiffness, and even muscle spasms. Strains and sprains in your back can often be treated at home: Limit physical activity for a few days.

When should I worry about upper back pain?

Back pain that persists after 4-6 weeks. Severe back pain that does not go away after a few days of treatment (such as ice, pain relievers, and rest) Pain that shoots down one leg below the knee. Chronic upper back pain lasting longer than six weeks that prevents you from doing daily activities.

Can running cause pain between shoulder blades?

As the intensity and length of a run increases, many runners will often experience a worsening sharp pain in their upper back, in between or under the shoulder blades.

Why does the middle of my back hurt after running?

Mid and Lower Back Pain When Running

The hips and glutes work to keep the upper body stable during running. But if they’re weak, the spinal erector muscles will try to make up for it. The pain you feel from this is muscle soreness. You’ll feel it on either side of the spine.