Dealing with a back injury can be debilitating for runners.

Here are some insights from Coach Lindsey Parry on how to manage and recover from a back injury effectively, so that you can get back to running safely.

Understanding the Injury

The athlete in discussion experienced a sharp stretch in the waist while bending down, resulting in pain that persisted even after running a marathon. This type of injury often involves irritation of muscles or joints in the lower back, leading to spasms as a protective mechanism.

Initial Steps for Recovery

  1. Rest and Recovery: Back spasms indicate the body’s need for rest to facilitate healing. Avoid activities that aggravate the pain and focus on gentle movements.
  1. Seek Professional Help: Consult a physiotherapist to assess the extent of the injury and develop a personalized treatment plan. Physiotherapy can expedite healing and provide guidance on proper movement and posture.

Long-Term Rehabilitation

  1. Focus on Prevention: Back injuries can recur and worsen over time. Work with a physiotherapist or biomechanics specialist to identify underlying issues and develop strategies to prevent future episodes.
  1. Strength and Stability Training: Strengthening the muscles surrounding the lower back, including the abdominals, can improve stability and reduce the risk of reinjury. A tailored rehabilitation program can address weaknesses and improve overall function.

Making sure you do the correct strength training is important. The good news is we’ve created a free strength training plan for runners that you can download by clicking here.

Lifestyle Changes

  1. Proper Lifting Technique: Adopting proper lifting techniques, such as bending from the knees and maintaining a squat-like position, can prevent further strain on the back. Practice lifting and carrying objects safely to avoid exacerbating the injury.
  1. Maintain Good Posture: Consistently practising good posture, both while sitting and standing, can alleviate strain on the lower back and promote spinal health.

Recovering from a back injury requires patience, diligence, and professional guidance. By prioritizing rest, seeking appropriate treatment, and implementing preventive measures, runners like non clue controller can overcome their injuries and return to running stronger than before. Remember, addressing the root cause of the injury is essential for long-term success.

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