How Physiotherapy Helps Runners Alleviate Back Pain
Do you notice more back pain when on your long runs? Are you frustrated with tightness in your back limiting your runs? We can help identify the source of your pain and get you running pain-free again! At South Sherbrook Therapy, our physiotherapists are experts at treating lower back pain.
Just about everyone deals with low back pain at one point. For some, the lucky ones, the pain lasts just a few days. For others, the low back pain lingers for years and never really goes away completely. It is estimated that up to 80 % of all adults experience lower back pain some time in their lives.
Surprisingly, studies have demonstrated that running seems to protect people from back pain. In addition, the main reasons for runners to experience lower back pain are often related to training mistakes and, at times, easy to identify.
At South Sherbrook Therapy, we are experts at treating lower back pain and have solutions that will work for you. Call today to request an appointment with one of our highly trained therapists and let us help you run pain-free again!
Common Causes Of Back Pain In Runners
One of the biggest challenges in treating back pain is the lack of consistent risk factors, especially for first-time low back pain episodes. It is often concluded that the main reason for back pain is no apparent reason. The most reliable predictor of future lower back pain is a previous episode. Once someone experiences back pain, they are likely to experience another episode.
Running is one of the most popular activities for physical and mental well-being. The benefits of running are numerous; unfortunately, running is also ripe with injuries, including back pain while running and after running.
Back pain in runners seems to be related to gait issues or muscles fatigue/activation issues. The most common risk factors associated with running include:
- History of running for more than six years
- Body Mass Index (BMI) > 24 (i.e., overweight)
- Deconditioned or adding mileage too far too fast
- Restricted hip flexion range of motion
- Restrictions in spine mobility
Other problems may indirectly affect the lower back, including injuries to the lower extremities that lead to compensatory patterns or changes to someone’s gait. Some feel the shoe style, use of insert (orthotic), or lack of stretching leads to back pain, but no research-backed evidence backs up these claims.
Fortunately, at South Sherbrook Therapy, our physiotherapists specialize in treating back pain and runner-related injuries at South Sherbrook Therapy. We can identify the source of your problem and provide you with the guidance you need to resolve your issues once and for all!
What To Expect In Physiotherapy Visits
Physiotherapy is an excellent resource for runners looking to resolve their lower back pain. Our team will focus on addressing the cause of the pain rather than simply attempting to hide the symptoms.
Working with our highly trained physiotherapists will help you improve your range of motion, restore strength to muscles in your lower back, and reduce tension in your muscles through targeted manual therapies.
At your initial assessment, your physiotherapists will take a thorough history and perform a physical exam. This involves taking you through a range of motion and strength screenings, as well as a series of tests, including a gait assessment and functional movements that help us classify your condition and determine the most effective treatment options to help you run pain-free.
Physiotherapy treatments that are most effective for lower back pain include:
- Manual therapy, including soft tissue work and joint mobilization/manipulations
- Exercise instruction (i.e., targeted stretches, strengthening, and mobility work)
- Addressing the fear some may experience related to back pain
- Return-to-running program
Reach out to one of our physiotherapists for information and support overcoming lower back pain, and finally, find long-term relief.
Request An Appointment Today!
At South Sherbrook Therapy, our physiotherapists have experience working with runners dealing with lower back pain. Our goal is to get you running pain-free again!
Call our clinic today to schedule an appointment with one of our specialists!
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Sitting is the New Smoking: 3 Tips For Staying Active
Think about your typical day. How much of it is spent sitting? If you’re like most people, the answer is–a lot. We sit at our desks for work. We sit in a car to run errands. We sit on the couch to watch TV at night.
All this sitting is having a big impact on our health. In addition to contributing to back pain, prolonged sitting raises our risk of heart disease, diabetes, and even cancer.
Fortunately, you don’t have to train like an Olympic athlete to counteract the negative effects of sitting–all it takes is a few simple tweaks to your day!
- Tip 1: Take frequent breaks. If you have a desk job, set a timer to remind you to get up every 30 – 60 minutes to move around. Take a few minutes to grab some water, walk around the office, or stretch.
- Tip 2: Stretch while you watch TV. If you love to relax in front of the TV, incorporate some stretches as you watch your favorite shows.
- Tip 3: Pick up a new hobby. Movement-based leisure activities are a great way to incorporate movement into your day, and you aren’t limited to sports, either. Gardening, dance classes, and walking groups are all excellent options.
Want to learn more about the risks of sitting and how to avoid them? Schedule an appointment with South Sherbrook Therapy today!
April Word Scramble
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sutpli
aiprodsnr
tlaeacprilr
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Answer Key
fools
showers
tulips
raindrops
caterpillar
garden
Exercise of the Month
LOWER TRUNK ROTATIONS
Start by lying face up on the floor with your knees bent. Allow your knees to slowly drop to one side. Your lower back should rotate, but your shoulders should stay flat on the ground. Hold for 30 seconds. Bring your knees back up and then drop them to the opposite side.
2 Sets, 2 Reps.