How to avoid back problems in runners

One of the most common injuries in runners is a lower back pain. Sometime in your life you suffer more than 80% adults generally between 30 and 60 years old.


Usually caused by traumatisms in the area: Sprains or strains from excessive stretching decreased muscle capacity or lack of flexibility, decreased muscle capacity or lack of flexibility, poor use or poor muscle control,bad posture, degeneration, hernia or rupture of intervertebral discs, sciatica or excess weight, among other.


  • Strong pain in the area when touched,
  • Difficulty to move preventing many times until walking or standing.
  • Pains that radiates down the leg or the groin.
  • Buttock, or the upper part of the thigh.
  • But they rarely get below the knee.

In activities such as running, lumbago may be associated with:

– Weakness in the core muscles.

– Bad posture when running and lack of running technique.

– Inadequate shoes.

– Bad flexibility.

– Overweight.

– Running many Miles on a steep slope.

– Previous injuries that affect our career technique.

If you have important lumbago, know which of all these causes is the one that is generating the pain. So you will know how to solve it

These pains need to be treated, to have a healthy life and not increase pain, or the problem becomes chronic.

How to prevent them?

To be able to prevent them and have a healthy back it is necessary to have a strong and flexible back, and not to have training just running and running.

It is essential to worry about preventing them, especially if you are a runner susceptible to suffer them, Occasionally, back pain is caused by diseases that, without proper early treatment, can have serious consequences on health.

Here we leave you the following practical tips that will serve you in general to avoid them (Important to know your injuries and personal medical history):

– Muscle toning training in the core, once a week minimum.

– Warm up before running,

– Running on soft ground

– Wear suitable shoes for your style of tread (Supinator, pronator…)

– Stretch after running. (Important *: Stretching after the race: Hamstring, psoas, quadriceps muscles, and others associated with the lower back and hip). * Remember that giving flexibility to the muscles before the race produces extra work on the ligaments to hold the skeleton structure.

Conclusion: Follow these tips and we will solve your physical problems or you will avoid them.

If you suffer, visit the doctor or a sports specialist to advise or solve your problems.

Good luck, health and many miles! Enjoy!!




24 hour cycling competitions. Why not?

Dare to run in a race like that, and repeat for sure!!


Hard effort for head and mind. But you can enjoy 24 hours of pure Ultra cycling.

And in the pits, camaraderie and friendship with other teams and cyclists allow these sporting events have great.

Do you dare to participate in one?.

Click on the following link and look for one near you.

Calendar – Table: UMCA (UltraMarathon Cycling Association)