Running mistakes can cause low back pain

dThe number of people practicing street races has been increasing year by year. Until the beginning of this decade, there were less than 100 annual tests. Currently, there are more than 600 races each year. It is estimated that there are more than four million runners in the country, with at least 300,000 contesting street races.

The race is a sport that does not require specific skill, like other modalities, so anyone can, theoretically, start running drills, or even participate in a race.

However, it is necessary to have good health and a physical preparation necessary to start the race, as well as any kind of physical activity.

The back pain (low back pain) is a major complaint among runners. The race is a physical activity that depends on the trunk muscle action to keep it in a correct posture for a long period of time. The lumbar spine acts as a bridge that transmits forces between the lower limbs and the trunk, making basic flexion, extension, and rotation movements.

That is why pain occurs because of a mechanical problem. The muscles are not sufficiently elongated to allow a full range of trunk and hip movements, and thus suffer minimal stretch lesions during inadequate postures or jerky movements, resulting in a muscle spasm response.

Several factors contribute to the onset of mechanical low back pain in runners, such as the imbalance of forces between the flexor muscle and extensor trunk groups; Repeated or excessive loads on the lumbar spine; Vices of posture during the race; Less flexibility in the muscular groups of the trunk and lower limbs; Short rest intervals between workouts; Muscle fatigue; Increased training; As well as training on hard floors and inadequate sneakers. Short rest intervals between workouts; Muscle fatigue; Increased training; As well as training on hard floors and inadequate sneakers.Short rest intervals between workouts; Muscle fatigue; Increased training; As well as training on hard floors and inadequate sneakers.

Prevention

The prevention of low back pain occurs through stretching exercises that must be done continuously and progressively, without jolts, to the limit of pain, when the athlete should remain in the elongated position for 20 to 30 seconds, preferably sitting and working both the Muscles of the upper and lower limbs. Find running shoes for lower back painor walking shoes for back painis one way that can help.

Strengthening exercises should involve the paravertebral, pelvic and all abdominal musculature (CORE muscles). These exercises are very important for the protection of the spine. In addition, excess weight in the abdominal region is another cause of low back pain, as it changes the center of gravity of the body, exerting constant overload on the lumbar and facilitating the appearance of injuries , Especially in impact activities such as running. If your pain is persistent, you should see your doctor.

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