Low back pain is like an uninvited guest that crashes the runner’s party, and its presence can be disheartening
and disruptive. Whether you’re a seasoned marathoner, a casual jogger, or someone just starting their running
journey, low back pain can affect anyone, regardless of their level of experience. If you want to get rid of it lets
understand it in detail.
Intrinsic Risk Factors Low Back Pain
Low back pain in runners can result from a combination of factors, including poor running form, muscle
imbalances, and overuse injuries.
Inadequate core strength and improper posture during running can place excessive stress on the lower back
muscles and spine, leading to discomfort.
Overtraining, sudden increases in mileage, or running on uneven terrain can also contribute to the development
of low back pain.
Extrinsic Risk Factors
It includes highly competitive level, a history of running for longer than six years, and a lack of weekly aerobic exercise.
Most Common Problems associated with Back Pain: –
| Criteria | Muscle Spasm | Muscle Strain | Disc Prolapse |
| Definition | Involuntary & Sudden Muscle Contraction |
Overstretching or tearing of Muscle Fibres |
Herniation or Displacement of Intervertebral Disc |
| Cause | Dehydration, fatigue, electrolyte imbalances, poor conditioning |
Overexertion, sudden movements, or overuse |
Repetitive stress, agerelated degeneration, trauma |
| Symptoms | Sudden pain, muscle stiffness, restricted movement |
Pain, swelling, bruising, muscle weakness |
Back pain, radiating pain into limbs, numbness, tingling |
| Onset | Sudden, often due to triggers like fatigue or dehydration |
Sudden, related to physical activity |
May develop gradually or occur suddenly |
| Complication | Recurrent spasms, reduced flexibility |
Chronic pain, decreased muscle function |
Nerve compression, loss of sensation or muscle strength |
Sports Physiotherapy Management of Low Back Pain
- Assessment and Diagnosis: Physiotherapists offer advanced analysis, using tools like video gait analysis, to
assess a runner’s biomechanics and identify errors. - Pain Management: Physiotherapists may use techniques such as .
Taping: – Taping for low back pain involves the application of adhesive tape to provide support, reduce pain,
and improve the stability of the lower back. - Stretching and Strengthening Exercises: Customized exercise programs are designed to address muscle
imbalances and improve flexibility and strength in the core, hips, and lower back.
Prevention of Low Back Pain - Warm -up & cool down: -Inclusion of proper warm-up and cool-down is important. The mechanism
behind this is that a warm-up can activate the lower back muscles in advance, promote the stability of
the lower back core, and reduce the occurrence of low back pain. - Core Stability: – A strong core helps maintain proper posture and form, reducing the risk of injuries by
– stabilizing the body during each stride and controlling excessive motion.
List of Exercise u need to incorporate in warm up for Core Stability
- Role of Hydration:
Hypohydration places stress on the cardiovascular system and reduces physical capacity, thereby increasing the
risk of musculoskeletal injuries. Drink 400-600ml of fluid immediately before exercise followed by regular
ingestion of 250 ml of fluid every 15 mins during exercise.
It is important to stay hydrated as it can help to prevent further detoriation of performance. - Role of Nutrition:
Proper nutrition can enhance a runner’s performance, reduce the risk of fatigue, injury, and illness, and promote
overall health and longevity in the sport. The best nutrition to have after running is a combination of
carbohydrates and protein, along with proper hydration. - Role of sleep:
Sleep is of paramount importance to runners as it is during this restorative process that the body repairs and
strengthens muscles, optimizes energy metabolism, and enhances overall performance and recovery.
Dr. Shwetha Rao Warke, the founder of PhysioQinesis, follows the motto, ‘You don’t have to be better than everyone else, but you have to be at your best’. She started her physiotherapy career in (MPT year) with an interest in neurological rehabilitation. With extensive experience in the field, they diversified to sports physiotherapy later on due to her interest and personal fitness journey. She embarked on her journey of entrepreneurship with PhysioQinesis in 2016.
PhysioQinesis is Thane’s first and largest physiotherapy clinic and holistic fitness and sports rehabilitation studio.
Dr. Shwetha strongly believes in teamwork, and helping clients achieve their goals and live life to their fullest potential is the motivation that keeps her going.
