If your back hurts during exercise, rest assured that you are not alone. Most injuries are caused by over-training, improper body mechanics, inadequate conditioning or a combination of these. Some occur due to pre-existing problems with your back or spine. Fortunately, most back pain heals quickly, but some injuries persist or get worse. Contact your doctor if your back hurts for more than three days or you have numbness, tingling or weakness anywhere in your body or loss of bowel or bladder control.
Lower back pain can be caused by a strain or pull due to over-training, improper form while exercising, lack of knowledge about the sport you're engaging in. Muscle Strain InjuryThe most common cause of muscle pain during exercise is a strained muscle. This injury typically occurs when you overestimate your strength or fail to use proper body mechanics when you perform an exercise, such as a pull down or a dead lift, that puts stress on your back. Muscle strains also occur during twisting, bending or reaching movements and are particularly common in golfers due to the compression forces placed on the back during a typical golf swing according to the University of Texas Southwestern Medical Center. Even jazzercise can cause a strained muscle if you move the wrong way. Although usually minor, these types of injuries cause inflammation, which leads to muscle spasms and severe pain. Icing the painful area and taking non-steroidal anti-inflammatory drugs such as ibuprofen may help the injury to heal more quickly, but the most important treatment is rest. Spinal Disc InjuryThe spinal column is made up of 24 bones, or vertebrae, which stabilize the back and protect the spinal cord according to the University of Washington Orthopaedics and Sports Medicine. Between these bones are gelatinous pads called intervertebral discs that help to facilitate movement of the spine and cushion the bones. Under certain conditions, one or more of these discs may bulge, tear or slip out of place, causing nerve compression and severe pain. This often happens during contact sports such as football or when a basketball player jumps and then lands hard on his feet while twisting to block an opponent or make a shot. It also can happen when you turn sideways while lifting a weight that is too heavy or if you fail to engage your core muscles during abdominal exercises such as crunches or leg lifts. Disc injuries typically resolve spontaneously with home remedies and rest followed by a program of strengthening exercises to stabilize your spine. Or, if you're not confident of your own remedies, sign up for physiotherapy exercises for lower back pain. He might also prescribe back pain exercises you can do at home. Sciatic Nerve PainSciatica is a medical term that refers to pain caused by irritation of the sciatic nerve — a large nerve that originates in the lower back and continues down both legs and ends at the top of each foot according to the National Institute of Neurologic Disorders and Strokes. Often caused by a bulging disc pressing on the nerve, sciatica is characterized by pain in the lower back, buttocks, thigh, knee or, less often, the foot. Running and jogging, especially without proper footwear, often cause sciatica due to the high-impact, repetitive stress these sports place on the lower back. Learning good running form and warming up and stretching before you run are some of the best ways to keep sciatica at bay. Also, remember to replace your shoes when they begin to show signs of wear. Spondylolisthesis in AthletesOne of the most common causes of back pain in younger athletes, spondylolisthesis is a condition in which one of the vertebrae slips behind or in front of the one below it, causing pain according to the American Academy of Orthopaedic Surgeons. This injury is common in people who participate in sports that require twisting or hyperextension of the spine, such as gymnastics or golf. Symptoms include back pain that gets worse when you arch your back, tightness in your hamstrings, weakness in your legs and — in severe cases — a limp. Typically, home remedies such as ice packs and rest can help alleviate the pain, after which you can begin a program of exercises to increase stability in your spine. Many golfers also benefit from changing their golf swing. Any time you push your limits on physical activity, it may cause discomfort during the recovery period. A long run can leave you short of breath and sore the next morning. While a moderate level of soreness is expected as you increase your physical capacity, back pain after running may be a symptom of an underlying issue. In many cases, running may not be the direct cause of back pain. Research has shown that elite athletes, including competitive runners, actually experience less back pain than the average person. However, running can exacerbate symptoms of back pain, such as:
Back pain that persists or increases in intensity may be a symptom of an underlying condition. Common conditions that cause back pain include hyperlordosis, muscle strains and sprains, and herniated disc. Back pain is commonly caused by hyperlordosis, a type of poor posture. It’s marked by an exaggerated inward curve of the spine in your lower back. This causes your bottom to push out and your stomach to lean forward. A profile view in the mirror will show a C-shaped arch. To test for hyperlordosis at home, stand straight against a wall with your legs shoulder-width apart, and the back of your heels about 2 inches from touching the wall. With your head, shoulder blades, and bottom touching the wall, you should be able to fit your hand between the wall and the curved portion of your back. If there is more than one hand space between your back and the wall, it may be an indication of hyperlordosis. Hyperlordosis may be caused by:
Hyperlordosis does not generally require medical treatment. It can often be corrected by improving your posture through stretches and exercises. Here are some simple posture exercises you can try at home:
In some cases, your doctor may recommend a weight loss program, physical therapy, or over-the-counter medication for pain. Excess physical activity can cause muscles and ligaments in your lower back to stretch too much or tear. This can result in pain, stiffness, and even muscle spasms. Strains and sprains in your back can often be treated at home:
If pain or discomfort persist, you should make an appointment to see your doctor. As you age, your spinal discs may experience excessive wear and tear, known as degenerative disc disease. Because the discs in your back absorb the shock of activities like running, when the discs weaken it can cause back pain after running. A herniated disc, sometimes referred to as a slipped or ruptured disc, occurs when the inner part of the disc between your vertebrae pushes through the outer ring. In severe cases, a slipped disc can eventually lead to permanent nerve damage. Your doctor will recommend treatment based on the severity of your symptoms, which can range from OTC pain relievers to surgery. Though you may experience normal levels of soreness after running, you should not have pain in your back that limits your movement. Many causes of back pain after running can be relieved with home care that includes proper rest and limits on physical activity. Your doctor may also recommend running on a different type of surface or wearing shoes with proper support. |