how can i prevent back pain from running?

[mom418]

how can i prevent back pain from running?
the pain is in my shoulder blades area, and not everytime. part of the problem is my bad form. i try to keep my arms straight,but i guess they arent always.
can i do anything else to prevent problems? make my back muscles stronger, certain back stretches?

 

[janie1234]

I live by the words of Cathe "Listen to your body." If running hurts your back I'd probably back off a bit. Work on some core strengthening exercises like pilates and stick to walking. Also when I run I engage my core. It helps to support my back. I love my CWX tights they help remind me to engage my core. Running will be there when you are ready. Like many things in life you have to work up to it. I hope you feel better.

 

[elsie3]

All my running back problems magically went away when I started doing yoga. I make sure I do yoga stretching after each run. Also, I think yoga has helped to improve my running posture so that I have fewer problems to begin with.

HTH,

 

[kathryn]

I don't understand what you mean by trying to keep your arms straight. That sounds like odd running form to me (they should be bent at about a 90-degree angle).

Try this:
Before and after your runs, do some shoulder rolls (roll front to back to open up the front delt and chest area) and chest stretches (for the stretches, put your hands near where your back pockets would be and reach your chest forward while pulling your elbows back).

During your runs, do frequent posture checks to make sure that you are not: 1) jutting your chin forward, 2) hunching your shoulders (put your hand on the opposite shoulder and try to push down. If you can lower your shoulder more, you've been hunching a bit). If you ever stop for water, or slow to walk once in a while, do your shoulder rolls again.


You say the pain isn't there with every run. Try to figure out what is different on the runs that don't cause you pain (maybe it's not the run itself, but something you do---such as how you sit---before and/or after the run).

 

[mom418]

about the running form. when i'm doing it wrong my arms are going across the body a little, think like sprinters? but not that obvious because its not on purpose. optimally, my run is 30 min. i'll do more when i can.
i think whats diff. is the freaquency and i'm trying to go as fast as i can...while still running in place inside lol.
so it could be i'm over using the muscles. its very possible i'm hunching. 'cracking' my back temporarily helps.
stretching and strengthening back muscles are very good ideas. running while holding my core in sounds terribly difficult. i can work on doing that more often. i often hold it in when i'm doing the bike, that also helps to strengthen besides directly working the core.
i dont think its because i'm not in shape enough yet, but i'm not offended. i used to run yrs ago 2 mile runs. i had the exact problem then, when i was in great shape. but it was frequent again practice most days. at that time coaches just told me to work on my form to prevent it.
thanks for all the responses. if anyone has anything to add please do.

 

[RunninTeach]

Years ago, I remember reading in RW a form tip that really made a difference in my running efficiency: keep the arms loose, elbows at 90°, back and forth movement (not across the body), hands as if you're holding a potato chip. I was running with my arms tensed, too high up by my chest, which puts a lot of tension in the u/b body muscles and leads to fatigue.

In addition to working on form, perhaps consider chiropractic care.

 

[morningstar]

I agree with the keeping loose comment. I see so many runners tensed up, shoulders up around the ears. And some side to side movement is okay, as long as your arms don't go beyond your centre line. In fact, I find that I run much more comfortably and loosely when I allow my body to twist slightly as I run. At stoplights I will jog in place and shake out my arms and do dynamic chest stretches while waiting, just to keep me loose.

 

[kathryn]

about the running form. when i'm doing it wrong my arms are going across the body a little, think like sprinters? but not that obvious because its not on purpose. .


running while holding my core in sounds terribly difficult. i can work on doing that more often. i often hold it in when i'm doing the bike, that also helps to strengthen besides directly working the core.

Your arms may cross the body a little, as long as your hands don't cross the center line of your body ( as Morningstar mentioned). Trying to force an unnatural, direct 'forward-and-back" movement might cause more problems.

Also, rather than thinking of 'holding in the core'' in the sense of tensing the abdominal muscles, try tilting the hips under a bit, as if you are starting a crunch (but don't go beyond a natural neutral spine). This will help if you tend to arch your back too much (though the pain associated with that would tend to be in the lower back more). (You might find some helpful info here http://www.drbookspan.com/clinical.html . Go down about 1 1/2-2 pages, to the links under "fixing your own pain" under "fix your own neck pain").

 

[RunninTeach]

Your arms may cross the body a little, as long as your hands don't cross the center line of your body ( as Morningstar mentioned).

Yes, that’s correct, but you do want to strive for mostly back-and-forth motion. I agree not to force it. Let it come naturally, and you will likely see a difference in the u/b tension you are feeling as I did. Oh, I forgot to mention previously, another form tip that works for me is having my hands sort of lightly brush the sides of my shorts (on the backswing).

Good luck...I hope you're running pain-free soon!

 

[cindi1]

I agree with RunninTeach - I was coached to keep the elbows at 90 degrees and when your hands swing back, they should touch your hipbones. It's an easy anchor point to help me remember. And keep your hands loose by lightly touching the thumb to the pointer finger rather than making a fist.