Why Does My Back Hurt When Running? How Can I Relieve It?

There are various reasons for back pain during running, such as insufficient preparation, lack of regular exercise, or suddenly increasing the amount of exercise, which may all lead to back pain. Of course, it is also possible to be related to some diseases, such as lumbar muscle strain, sciatic nerve problems, and for women, it may also be related to menstruation or some gynecological diseases. Let's briefly understand this aspect.

Many times, back pain after running is caused by incorrect posture during running, which increases the burden on the waist. Therefore, correct running posture is very important. When running, keep your body upright, relax your shoulders, straighten your back, and avoid hunching over.

If you experience back pain after running, you can appropriately move your waist, such as swinging it back and forth or twisting it, which can promote blood circulation in the waist, relax the waist muscles, and thereby relieve waist pressure and reduce pain.

If the back pain is caused by lactic acid accumulation during running, you can apply a hot towel to your waist to help promote local blood circulation and relieve back pain.

Simple massage and rubbing of the waist can relax the waist muscles, accelerate the decomposition and excretion of lactic acid, and promote blood circulation in the waist, thereby relieving discomfort in the waist. Take a sitting position, put your five fingers together, and place them on the left and right posterior lumbar spine, with the palm facing inward. Rub slowly up and down until it feels warm. Then, clench your fists, place them on your waist, and roll and massage them around the waist, from bottom to top and then from top to bottom, repeatedly.