As most runners know, jogging puts a great deal of repetitive stress on the back. For those with existing lower back pain, these stresses can send them over the edge. It is important to maintain your skeletal health in order to enjoy a long running career. Follow these five tips from your Los Angeles Spine Surgery pro to keep your lower back ache-free while on the run:





1. Make sure you do a thorough warm up.

Whether you’re doing a quick three-miler or getting ready for the LA Marathon, it’s important to do a thorough warm up before each run. Stretching loosens your muscles and relives some of the strain on your skeletal structure. You can start with a ½ mile slow jog then follow up with some dynamic stretching.

2. Stretch your hamstrings twice a day.

One of the major causes of lower back pain is tight hamstrings (the large muscles on the back of your thigh). The hamstrings connect to the muscles in your lower back, so if they are tight they will put excess strain on your back. Stretching them for 10-15 minutes, twice a day is one of the best ways to prevent a sore back.



3. Strengthen your core.

Your core contains all of the stabilizing muscles of your upper body; a great way to relieve added stress on the back is to strengthen your core. You can do this by lifting weights, cross training, or finding a killer abdominal workout online.

4. Wear Supportive Shoes.



One of the biggest mistakes a runner can make when it comes to their back is wearing worn out shoes. A bad shoe can change your stride, putting a major strain on your lower back.



It is important for those who have preexisting back pain to take note of activities that increase their discomfort. If running is consistently bringing you lower back pain, you should consult with a spine specialist to make sure you aren’t causing any permanent damage.



Los Angeles Spine Surgery

If you’re experiencing increased back pain contact us at TheSpinePro.com, or by phone at (310) 574-0405.