Many participants are concerned about a common health issue as the Tata Bombay Marathon 2019 is just a few weeks away. Back pain is a common problem for runners. There are several cases of runners who find it hard to run, especially marathoners. They begin to wonder why this happened despite them being active and fit, explains Dr. Rishita, Senior Spine specialist at QI Spine clinic. A weak core can cause back pain, which in turn puts excessive pressure on the spine of runners. Pain can be caused by inadequate hydration, lack training, and incorrect running posture. Running can be beneficial for your spine, even though it may seem counterintuitive. Dr Shah says that this is true if you follow the right training and receive medical advice. Here are some tips on how to run safely for those who suffer from back pain.
- Consult a spine specialist prior to running
When running we use the majority of our spinal muscles. When it comes to fitness and strengthening, runners usually consult trainers. A single weak core can cause severe pain. You must first consult a specialist in spine health before beginning any training.
- Strengthening the core and lower limbs
The core muscles of patients with chronic back pain are not sufficiently strengthened. One must therefore follow a program that is medically guided to strengthen both the lower limb and core.
- Warm-up and Cool Down
Stretching is equally important for relieving excess pressure on your back muscles. It will help reduce the chance of suffering a sports or spine injury.
- Spine test
As a stress test would be for your heart, a spine test is the same. Digital Spine Analysis analyzes your strength, flexibility, and mobility and pinpoints weak muscle groups. You can then work more efficiently on the specific muscles you need.
- Use shock absorbing footwear
Running shoes with gel soles or midsoles absorb the pressure of a rigid surface, reducing pressure to your knees and back.
- Brace yourself for the back
Back-belts or braces will support your spine when you are walking, standing, or running. A back-belt can slow you down if you’re competing in a race. It is recommended that marathoners wear track pants or corsets with a mid support belt.
- Stop! Pain is the STOP sign
Pain is a warning sign. Running with pain in the back, arms or leg is a red flag that you should see a spine specialist. The only way to recover is by treating the cause of the pain as soon as possible.