Sore muscles are part of the game for runners, since soreness usually indicates that the muscles are responding to stress and becoming stronger and more efficient at what they are called on to do. But soreness in the back may indicate something different -- specifically, injuries that can be caused or exacerbated by running and can become chronic if they aren't dealt with properly.
Causes
Outside of routine muscle soreness -- in which case you will likely be sore elsewhere in the body, particularly your legs -- a sore back could occur from several different injuries. One such injury is a herniated disc, in which a disc in the back becomes inflamed or ruptured and places pressure on a nerve. Muscle strains or sprains may also occur if you have placed high amounts of stress on the back, although this is not likely when running. You may suffer from a degenerative disc disease, in which the discs of the back gradually lose their cushioning power, or you may have a less common condition called spondylolisthesis, in which a vertebrae slips from its intended spot, resulting in spinal instability.
At-Home Treatment
Minor back soreness is often treated at home first to see if the symptoms and soreness go away. Many times you can alleviate soreness within a few days of proper treatment. Take a few days off from running if the soreness hinders your performance. Gently stretch the back prior to exercise and other times throughout the day. Ice packs and/or cold compresses applied for 10 to 20 minutes can reduce inflammation, pain and swelling, and heat can relax the muscles and is especially helpful prior to exercise. You can also take acetaminophen for pain or ibuprofen to reduce swelling and inflammation, according to Spine-Health.
Visiting a Doctor
In some cases you may need to visit a doctor. In general, call or visit your doctor if pain and soreness is severe, if you are unable to move your back, of if your conditions does not improve or worsens after several days of treatment. A herniated disc may need to be treated with a cortisone injection and/or physical therapy to improve back health and strength. Degenerative disc disease may need to be adjusted through a surgical procedure, and your doctor may require changes to how you exercise. Spinal misalignment may be correctable by a licensed chiropractor, according to Cool Running
Prevention
You can prevent muscle pain by preparing for your runs beforehand. Take five to 10 minutes to walk or jog lightly as a warm-up for your muscles. Stretch the hamstrings twice daily to reduce stress in your lower back, according to Spine-Health. Strength training can improve back health and reduce the occurrence of injuries. Proper footwear that supports the shoe can reduce shock and stress on the back, as can running on soft surfaces like grass and rubber tracks instead of pavement and concrete.
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