You're cruising through your run when a nagging back pain suddenly strikes. What causes this common issue for runners?
Back pain affects about 80% of adults and is especially prevalent among runners, according to American research. As an experienced physiotherapist-backed guide, here's what triggers it—and how to prevent it.
Read also: ‘3 reasons to train your back muscles‘
Tight, elevated shoulders are a top culprit for back pain during runs. Relax them with deep breaths. Physiotherapist Carly Graham explains: “By relaxing the shoulders and pressing your ribs low into your abdomen, your spine aligns in a neutral position.” Prioritizing relaxation keeps back issues at bay.
Ramping up mileage or speed too quickly overloads your body. Build endurance gradually to avoid strain.
Underdeveloped glutes force your back muscles to compensate, leading to pain. Strengthen them with targeted glute exercises for better stability.
Your abs play a key role too. Build a solid core with planks—they're ideal for runners seeking stability over traditional ab crunches.
Source: Livestrong.com
