Running with back or neck pain? 3 simple steps to relief

Running with back or neck pain? 3 simple steps to relief

Running with back or neck pain is certainly not fun. You focus on the pain instead of enjoying your special time. Each step sends a nagging jolt into your lower back, your neck, or between your shoulder blades. With no relief in sight, the miles tick by and you keep looking at your watch to see how long you've been going. It's not fun at all. There are many causes of back and neck pain, especially in athletes. In some cases, you can solve the problem yourself. In other cases, you will need to consult a qualified professional such as a chiropractor or sports medicine doctor. How do you know when to self-medicate and when to get help? Here are some suggestions to follow before heading to the doctor's office.

1. Work on your form. Running requires maintaining correct posture with tremendous muscular effort for extended periods of time. Be sure to think “big” when running. A forward lean while running places additional strain on the erector spinae muscles in the lower back, causing them to become fatigued and predisposed to injury and possible back pain. Keep your shoulders down and relaxed. I see a lot of runners with their shoulders around their ears. Strain on the trapezius, levator scapula, and neck muscles is the most common result of this type of poor form, with neck pain resulting. Finally, keep your chest up and out. Avoid burning pain between your shoulder blades by maintaining the tone of the muscles between the capsules. Keeping your chest up and out also expands your lung capacity.

2. Work on your flexibility and strength. Stretch your hamstrings. Almost everyone who has tight hamstrings experiences back pain. That's because these muscles work in conjunction with the muscles of your erector spine to keep you in an upright position. Gentle daily hamstring and calf stretches can help relieve your lower back pain. Strengthen your quadriceps and abs. Running does not naturally develop the quadriceps or the muscles that stabilize the spine, such as the abdominal muscles. Cycling or lifting weights. Do your crunches. Increase the range of motion of your spine. Gently stretch your neck and lower back toward forward flexion, backward extension, side bend, and rotation. Roll your shoulders up and back and squeeze your shoulder blades together. You will immediately feel a difference in your mid back.

3. Work on your injuries. Get a massage. A good massage helps relieve back and neck pain, increases blood flow to injured muscles, breaks up scar tissue (non-functional) and speeds healing. Use ice where it hurts. Ice is a natural pain reliever and anti-inflammatory treatment. Stay away from hot tubs for a few weeks. Heat is one of the components of inflammation. Muscles may feel better while you're in the tub, but it's like adding gasoline to a fire. Increase your intake of easily absorbed forms of calcium, magnesium and potassium. They are nature's muscle relaxants. Vitamin D3 modulates the inflammatory response. Fish oil is an excellent source of omega-3 fatty acids for muscle repair and health. Finally, make sure you get enough rest both between workouts and at night. Seven to eight hours per night are required. Your body needs extra time to heal. You heal most efficiently while you sleep.

When you should see a specialist. If back or neck pain persists for a few weeks after following these suggestions, your injury may be more serious than you can treat on your own. You may have a condition that involves more than just muscles. The health of the spine depends on the individual movement of each of its 24 vertebrae. If one of these joints is injured and does not move as it should, it can cause irritation to the nerves that run between the vertebrae. These nerves control every function of the body, including the voluntary and involuntary muscles of the spine. Irritated nerves lead to muscle spasms. Cramp causes pain. The condition in which abnormal function of a joint disrupts a nerve is called “subluxation.” Chiropractors are doctors who specialize in relieving this condition without the use of medication or surgery. Checking your spine for subluxations may be the key that breaks the injury/pain cycle for you. Back or neck pain makes running or any other activity fun. By following these simple suggestions, you may find relief and get back to enjoying a great sport and your special time. For a video version of this article click on the following link: Running with back pain? relief

Inspired by Dana C Williamson, D.C.