Back pain in runners can stem from various sources, including poor posture, imbalanced

muscles, and improper running mechanics. Here’s how to address it:

1. Core Strengthening:

A strong core supports the spine, reducing the load on the back during running. Exercises like

planks, bridges, and standing clam shells can enhance core stability and reduce the risk of back

pain.

2. Improve Posture and Alignment:

Poor running posture can lead to back pain. Work on maintaining a straight posture with a

slight forward lean from the ankles, not the waist. This alignment helps in distributing impact

forces more effectively.

3. Stretch and Mobilize:

Tight hip flexors and hamstrings can pull on the pelvis and exacerbate back pain. Incorporating

yoga or targeted stretching into your routine can increase flexibility and reduce tightness.

4. Cross-Training:

Incorporating low-impact activities such as swimming or cycling can help maintain

cardiovascular fitness without excessive stress on the back. These activities allow continued

training while giving your back a break.

5. Evaluate and Adapt Your Training Plan:

Just like with runner’s knee, it’s important to manage your training load. Avoid sudden

increases in intensity or duration. Gradual progression and listening to your body are key to

preventing overuse injuries.

Don't wait until you feel pain or fatigue compromise your performance. Schedule a consultation at Bridge Rehab and Performance today, and let us tailor a recovery program that keeps you running stronger and longer. Whether you visited our booth after the race or have been considering how to enhance your recovery, we're here to support every step of your journey as a runner.

Contact us (email: kyle@bridgerandp.com) directly to learn more about how our services can transform your approach to recovery and performance. Happy running, and remember—your best race is ahead of you, and we can help you get there!