![]() The abdominal muscles and gluteal muscles (especially gluteus maximus) help to control your lower back and pelvic position when running. Great exercises for this are child’s pose stretch and knee hugs. Once the initial spasm and acuteness subsides, a combination of flexion (bending forwards) and rotation type stretches is best to ‘open out’ the facet joints and create a bit more space between them. Heat, relaxation and very gentle movements are the best course of action at first. Like the muscular lower back injuries, with a facet joint issue you will likely have a localised area of spasm in the lower back muscles, especially over the problematic joint. Heat, relaxation, and very gentle movements. Some referral into the buttock area is normal. Prolonged standing can bring on symptoms. Downhill running can often make things worse. Symptoms - Lower back pain which is irritated by leaning backwards. Imagine your trunk muscles as a corset that wraps around the spine providing it with support. Being strong enough in the lower back, abdominal and gluteal muscles is essential to provide support and stability to these joints. When we run these joints are, overtime, exposed to large forces and stresses. The angle at which these facet joints sits determines the movements that occur at these segments – the lower back mostly allows forward or backward bending plus some side-bending and twisting while the upper back allows more rotation and side-bending. Your facet joints are the joints of the spine that sit between the adjoining spinal segments above and below – you have a joint on each side. Scroll to the bottom of the article for strength exercises to try at home. Abdominal, lower back and gluteal strengthening exercises are where the focus should be, and especially single-sided tasks, such as side planks. Often muscles become overactive and feel ‘tight’ because they are in fact weak and unable to cope with what we are asking of them. This is particularly important if you're a repeat offender. This may help overactive muscles at first but don't spend hours pummelling the tissues with a massage gun. The overactive muscles will like the warmth, whether that’s a hot water bottle or a warm bath. Although you might want to do nothing but lay flat for days, restrict this where possible. Pain to stretch away from the side of discomfort. Rarely get referred symptoms into the legs, but may get some into the gluteal muscles. Sharp pain initially that becomes a duller background ache. Symptoms - Spasm type feeling initially in the lower back where everything suddenly tightens. If you're repeatedly experiencing lower back pain from running but there hasn’t necessarily been a specific moment of injury, it could be due to an underlying weakness in the lower back and gluteal muscles causing repeated overload and tightening. When acting in isolation on either side, they work together with your stabilising hip muscles, on the opposite side to control movement at the pelvis. When working together they keep you up tall when walking and running. Your lower back muscles (aka the paraspinal muscles) run either side of your spine. These injuries aren’t always the result of big heavy lifting but often occur in positions of combined bending, twisting and side-bending to perform what often seem like a simple task – such as leaning to grab something off the floor. Typically, there is a moment of injury, that ‘ouch’ moment where you remember a sharp spasming of the lower back muscle on one side. Muscular back pain is probably the most common of the lower back injuries. What causes lower back pain from running? 1. Here, physiotherapist Matt Bergin of Witty, Pask & Buckingham Chartered Physiotherapists talks through five of the most common causes and how to treat them. However, lower back pain from running can be triggered by a number of causes, so it's important to get the correct diagnosis. Lack of strength, control and stability around these areas will not only cause local issues – like lower back pain when running – but be the driver for common overuse injuries, such as achilles tendinopathy, runner's knee and various foot injuries. ![]() Think of them as the foundations of a house – weak, unstable foundations and everything on top won’t work well. In runners, control around the lower back and pelvis is crucial. Long periods of sitting, driving and the repetitive, static nature of most of our jobs is not conducive to building strong and supple lower backs. Lower back injuries are one of the most common issues we see in the clinic – and not necessarily just among runners.
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