How to Run Without Back Pain

As someone who has experienced back pain for over twenty years and finds running to be both a relief and sometimes an irritant to my back, I have found that there are three things that I can focus on to get the benefits of running without the pain.

Running Technique Number One: Elongate the spine

A wellness coaching client once told me that she didn't like the idea of running because when she saw runners they all looked so uncomfortable! I had to laugh - and agree - that many runners do appear uncomfortable. But the reason they are uncomfortable is that their posture is out of balance, particularly their spine.

Many people, from years of poor postural habits and often from too much time spent at a desk, have slumped shoulders. Further, their backs are curved forward instead of well stacked and balanced.

It's important to remember that our backs have a wonderful design and are strong. They just need to be oriented in the way that they were built to function most effectively. So, when running, elongate your spine from your pelvis to the top of your head.

Running Technique Number Two: Always keep a bend in the knees.

One of the reasons that my back used to hurt during running is that I tend to straighten my knee on my forward foot. When the knee is fully extended when landing, the impact is transferred to the hip joint. And if you can visualize what this does to the pelvic girdle and back, there is an asymmetric force that goes up the leg to the hip joint that the pelvis and low back have to counteract.

When the knee remains bent, the impact is dampened and the leg muscles remain fully engaged. Think of running almost like bicycle spinning. Rather than braking with the heel on impact, visualize the legs engaged and rolling forward with each stride.

Running Technique Number Three: Breathe

It may seem silly to advocate breathing while running - of course we all breathe while we run! However, many of us hold a lot of tension in our muscles when running that interferes with the healthy, fluid movement of our muscles and joints.

The next time you run, send a "wave of relaxation" through your body, from your head to your toes. Ensure that your body is long, your spine is stacked and elongated, and your muscles are not unnecessarily tight.

Running should be natural and performed with ease. Picture the way a child runs, as if it is no effort at all, with a long spine, a forward lean that originates from the heel and not the waist, engaged leg muscles, and relaxed, fluid movement.

Enjoy running as a way to relieve - not increase - back pain.