Jogging and Back Pain

Joggers are a common sight during warm weather, and running is a great way to burn calories, improve your cardiovascular health, and strengthen your muscles.  Unfortunately, this exercise can be a double-edged sword for many people.  That’s because it places a lot of strain on the joints, especially in the knees, ankles, and spine.  The physicians at Resurgens Spine Center recommend taking the following steps to minimize these issues and make sure you don’t end up hurting your back while you jog.

Jogging and Back Pain

Proper Jogging Footwear

Your feet are the foundation for your movements when you’re running.  If you’re not on a solid base, it will throw your spine out of alignment and potentially cause back pain.  That’s why wearing the right shoes is critical when running.  Make sure you’re wearing running shoes, not cross trainers.  Running-specific shoes provide more support in the arches, and more cushioning on the heels and balls of the foot.  You may also want to consider using an insole to keep your foot in the right position and provide additional support.

Stretch before and after Running

It’s always a good idea to stretch before exercising, and running is no exception.  Stretch your calves, quads, and hamstrings, as well as your back.  These are the muscles that will be doing the most work during your jog.  Stretching before running will warm up the muscles and make sure you don’t pull anything.  Stretching after will prevent your muscles from seizing up and will reduce soreness after workouts.

Jog on a Soft Surface if Possible 

The more shock the ground is absorbing, the less shock is getting to your spine.  If there is a jogging track near you, use it as often as possible.  Modern running tracks are made of a rubber composite material that absorbs shock and makes your run less strenuous for the joints.  Avoid running on hard and uneven surfaces, as these will put more strain on your knees, ankles, and spine.

Take a Break If You Need To

If your back begins to hurt, don’t be afraid to take a day or two off.  The body needs time to recover when it’s injured, and working out too much can be just as bad for you as being sedentary.  Don’t overdo it; give your body some time to heal and you’ll be out running again in no time!