back pain can i still run

The previous article covered exercise methods for diabetic patients. In reality, we avid runners are far from diabetes, but understanding related knowledge can sometimes serve as a conversation starter with family and friends, and we can even show off a bit. So, I started thinking, what are the common ailments among middle-aged runners? Sitting in front of the computer pondering, my back started to ache. Ding-dong~! Most people have experienced back pain, so let's talk about back pain!

(Note: Due to the complexity and rigor of medicine and individual differences, this series of articles only expresses the author's experiences and insights and cannot replace the diagnosis and advice of clinical physicians.)

Back pain actually comes in many types, but here we'll only discuss the two most common and well-known ones.

1. Back Strain

Acute back strain is a sudden acute tearing injury of the muscles, fascia, ligaments, and other soft tissues in the lower back due to excessive stretching caused by external forces. It often occurs when lifting heavy objects or bending forcefully, leading to strong muscle contractions in the lower back. It is more common among manual laborers and obese individuals. In severe cases, it can lead to tearing of the muscles, fascia, and ligaments.

Remember: Whether in the acute phase or recovery phase, do not run after a back strain. Rest is crucial!

Back strains occur suddenly but recover slowly. After a strain, remember to keep your back straight and avoid unnecessary movements like bending. If possible, lie flat and relax immediately, applying a cold compress to the strained area. After one day, you can switch to a hot compress to promote local blood circulation, combined with massage therapy to speed up recovery. Severe cases may require medication or even block therapy. Some people frequently experience back strains; in such cases, pay attention to the pain symptoms and be cautious of developing a herniated disc.

Whether in the acute phase or recovery phase, do not run after a back strain.

2. Lumbar Disc Herniation

First, let's look at the name of the condition. It's called lumbar disc herniation, not lumbar disc herniation disease, indicating that the condition is characterized by obvious symptoms during episodes and prolonged difficulty in healing. Even if symptoms disappear in the short term, medical imaging may still diagnose it.

This condition is often caused by poor work and lifestyle habits, leading to cumulative fatigue, combined with exposure to cold or external injuries.

Medically speaking, a herniated disc occurs when the intervertebral disc, which acts as a cushion and lubricant between adjacent vertebrae in the spine, is subjected to long-term strain and protrudes from its fibrous ring, compressing the nerves in the intervertebral foramen. This compression often affects the main nerves responsible for sensation in the lower limbs, leading to symptoms like lower back pain and numbness in both legs.

During treatment, especially after chiropractic adjustments, orthopedic doctors often advise patients to rest in bed. While rest is certainly beneficial, here at Codoon, we all love exercise, so there must be a way to continue exercising, right? Yes, and now I'll tell you how to run!

1. Assess your pain phase. If you are in the acute phase, where nerve roots are compressed causing swelling, exercise friction will worsen the symptoms. If you experience unbearable lower back pain and leg numbness, avoid running and seek medical attention immediately.

2. Once past the acute phase, you can start running, but avoid excessive bending and leg presses during warm-up and stretching, as significant changes to the lumbar spine structure can increase pressure on the discs.

3. After warming up, start with brisk walking while keeping your upper body straight, gradually progressing to jogging as you assess your body's condition.

4. It's good enough to be able to run; don't chase speed and distance. As Codoon users, we might rely on the app's distance and pace notifications, but it's best to forget about them for now. Gradually increase your running to allow your muscles to adapt to your body's rhythm, strengthening joint stability and endurance.

5. When choosing running shoes, opt for ones with soft heels and better support and cushioning to reduce the impact on your feet and lessen the shock to your lumbar discs. (This is not an advertisement: Codoon smart running shoes are recommended as they provide foot landing data, helping you quantify your running posture and know how to correct it.)

6. The marathon-like strong will is not applicable at this moment. If you feel discomfort, stop immediately. Only after stretching and resting can you run better.

So, what should we pay attention to while running?

1. Moderate Exercise

While running, I often see people with strong goals who challenge their speed and distance limits without long-term consistent training. This is actually over-exercising, which is very harmful to our bodies.

For those with back pain, it's crucial to exercise moderately while running. Over-exercising can damage our lower back and worsen back pain symptoms.

2. Muscle Training

During running, muscles play an important role because the impact force when landing can cause some damage to our bodies. Muscles can absorb most of the impact force, sharing the body's burden.

While running, we must also engage in muscle strength training. Exercises like push-ups, sit-ups, squats, and pull-ups can all strengthen our muscles!

Strengthening our lower back muscles can provide strong support for our lower back, effectively alleviating back pain symptoms!

3. Stretching and Warming Up

To make running better serve our health, we must stretch and warm up properly before running. Stretching and warming up can relax our bodies and make our bones and ligaments more elastic!

Especially for the lower back, those with back pain should fully stretch their lower back before running to alleviate back pain symptoms and prevent body injuries!

4. Nutritional Supplementation

To recover our lower back, nutritional supplementation is crucial, especially when we exercise daily. We must eat well and ensure rich nutrition.

We can eat more high-protein, high-carbohydrate, and low-fat foods. These foods can provide sufficient nutrients for our lower back recovery, making it stronger!

Therefore, a well-regulated, high-quality exercise session not only won't harm the body but can also strengthen various aspects of the body. This is especially beneficial for office workers who sit for long periods, improving physical function and mental state. I hope those reading this article on Codoon can stay healthy and run longer!