Why does my lower back hurt when I run?

Running is a very healthy way of exercising, but some people find that their waist is very painful when running and cannot continue. In fact, low back pain can be caused by lack of physical exercise in our daily life. When we first start to exercise, we can slow down the running speed, let our body gradually adapt, and then run faster. So, what exactly causes lower back pain when running?

Improvement measures:

【Maintain a good running posture】

1. Keep your head and shoulders stable. Keep your head facing forward, do not lean forward unless the road is uneven, and keep your eyes focused straight ahead. Relax your shoulders and avoid hunching your chest.

2. Keep upright from the neck to the abdomen, rather than leaning forward (unless accelerating or going uphill) or backward. This is conducive to breathing, maintaining balance and stride. Don't let your torso rock side to side or move up and down too much. Actively push your hips forward when swinging your legs forward, and pay attention to rotating and relaxing your hips when running.

3. Keep your waist naturally upright, but not too straight. Keep your muscles slightly tense to maintain your torso posture while paying attention to cushioning the impact of your feet landing.

Core Training

Strengthen the core strength training of the abdomen, waist and back, enhance the stability of the waist, abdomen and pelvis, so as to keep the core strong and maintain a good body posture while running.

1. Upper abdomen: Use small crunches to exercise. The so-called mini crunches are actually the first half of what we usually call sit-ups; lie flat on your back with your hands relaxed by your ears, bend your knees and keep your feet on the ground, then lift your upper body so that your chest is close to your thighs, stop when your upper body is at 45 degrees to the ground, and then return to the original position.

2. Lower abdomen: Exercise by lying on your back and swinging your legs. Lie flat on your back, cross your hands under your head, straighten your legs and raise them to 90 degrees, then return to the original position.

3. Waist: use the prone and backward movement. Lie prone on the bed or mat, cross your hands behind your head, ask your partner to hold down your hands or sit on your heels, lean your upper body back and lift it up as far as possible until the peak, pause for about 1 second, and then return to the original position. Do 3-5 sets of 15-20 times per set.