Performed consistently, running helps keep your weight down and boosts your cardiovascular system. One drawback, however, is the enormous amount of pressure running puts on your body, particularly your legs, feet and back. That pressure can damage your muscles, ligaments, tendons and bones over time and lead to the sudden onset of pain. Less-serious injuries, such as back pain caused by muscle strain, will usually last two to three weeks. If your pain lasts longer than that or is particularly severe, seek medical attention.
Causes
The most common cause of lower back pain in runners, according to the Cool Running website, is muscular strain, which is a small tear in one of the muscles of the back. Strains don't typically occur out of the blue; they are usually due to an underlying problem with your muscles or running form. The most common problem is over-pronation, which occurs when your foot rolls inward too much when you are running. Other contributing factors include weak or tight muscles or a structural deformity in your foot or back.
Symptoms
Strain of the back muscles is divided into three grades. All three grades have onset symptoms of a sudden sharp pain in the back. Grade 1 is a minor strain that typically has symptoms of back tightness, little or no swelling, and little or no difficulty in walking. A Grade-2 strain includes the same symptoms as a grade 1 strain with the addition of slight swelling and pain when you touch the affected area. You may also notice twinges of pain when you are moving. A Grade-3 strain, the Sports Injury Clinic website explains, is the most severe, and it has symptoms of severe pain with swelling and bruising. Walking will be painful and difficult, and you may notice a bulge in the affected muscle.
At-Home Treatment
Treatment for strains depends on the severity. All strains should be treated by resting your back muscles. A mild strain can be treated by applying damp heat and using a back brace. You may still run with a mild strain, but you should stop running if it increases the pain. A strain that has swelling or bruising can be treated by applying ice for 15 to 20 minutes at a time for 3 to 4 hours after the injury. If possible, you should elevate your back to help avoid swelling. Compressing the affected by wrapping a towel or bandage around your waist will also help. Seek medical attention for strains that inhibit your ability to walk or are extremely painful.
Prevention
You can take several steps to prevent the common causes of back pain. If you are over-pronating your feet when running, you may have flat feet, or your shoes may be worn out. Getting new shoes or shoes that have built-in arch supports can help. Performing exercises that strengthen your back and your stomach --- your core muscles --- can help, as can stretching them before and after running. If you have a structural issue, such as one leg being shorter than the other, you may need a special support or surgery to correct it.
Considerations
While muscle strain is the most common cause of lower back pain in runners, other disorders can have similar results. For example, your spine may have a disc that is degenerating, causing it to slip out of alignment and pinch a nerve, which can be quite painful. Sciatica is caused by the pinching of your sciatic nerve by a slipped disk or tight muscle. The pain from sciatica runs from your lower back down to your feet and is usually described as a burning, tingling pain. Other structural problems with your hip and back and problems with your kidneys can also cause back pain, so it's important to consult a doctor if you have any other symptoms in addition to pain, even if the pain is mild. Other symptoms may include pain in your hips and legs, a bulge in your lower spine, fever or blood in your urine.
