Think of your spine -- the bones with their squishy discs -- as a giant shock absorber. Each strike of your heel while running reverberates throughout your knees and spine. Relieving your low back pain after running will increase your comfort, but it won't uncover any underlying back problems. If your pain is chronic or increasing in intensity see your doctor. You could be suffering from an undiagnosed back condition, such as a herniated disc.
Step 1
Complete five low back knee-to-chest stretches on each side. Lie on a firm, comfortable surface with both knees bent. Bring your right knee up toward your chest. Grasp the back of your thigh with both hands and gently pull your thigh closer to your stomach, rounding out the lower back. Repeat on the other side.
Step 2
Apply an ice pack, or frozen vegetables like corn, to your lower back for 10 to 20 minutes. If ice does not decrease your discomfort, try a warm shower, letting the warm water pulse into your lower back. It is not uncommon to alternate ice and heat therapy for muscle strains.
Step 3
Rest your lower back and take a day or two off of running. A simple muscle strain or sprain should heal and allow you to resume you regular route. If the pain continues or intensifies with each run, see your doctor.
Step 4
Get a massage. Tight and tense muscles are more prone to sports-related injuries, such as running.
Step 5
Take over-the-counter anti-inflammatory medications, such as ibuprofen, or pain relievers such as acetaminophen if you are allowed. Follow the package recommendations for dosaging.
Tips and Warnings
- Prevent future episodes of low back pain by initiating a core workout program. Complete Pilates, crunches or bicycle crunches to increase the core muscles; they act as a girdle to support your spine.
- Do not try to run through sudden, severe back pain. Some back conditions, such as a herniated disc, can be exacerbated with ongoing exercise.
Things You'll Need
- Ice pack
