Running Without Pain: Preventing Lower Back Issues with Balanced Muscles
Running is a powerful cardiovascular exercise that enhances physical fitness while offering mental and emotional benefits. However, for some, the exhilaration of running is dampened by an unwelcome visitor – lower back pain. This discomfort often stems from muscle imbalances such as tight quadriceps, weak glutes, improper pelvic tilt, and an underdeveloped core. Understanding and addressing these imbalances is key to pain-free running.
At Advanced Rehab Massage & Myotherapy, we specialise in identifying and addressing the root causes of lower back pain in runners, helping you stay active and pain-free.
Tight Quadriceps: A Common Culprit
Tight quadriceps are one of the most prevalent muscle imbalances among runners. These powerful thigh muscles can become overworked and tense, particularly during long runs or high-intensity training. When tight, the quadriceps pull on the pelvis, causing an anterior pelvic tilt. This forward tilt misaligns the spine, placing undue strain on the lower back and leading to discomfort.
Our qualified therapists use targeted massage techniques to release tight quadriceps and restore muscle flexibility, reducing pelvic misalignment and relieving lower back strain.
Weak Glutes: The Overlooked Powerhouses
The gluteal muscles play a pivotal role in stabilising the pelvis and ensuring proper hip movement. Unfortunately, weak glutes are common in runners, as the quadriceps and hamstrings often dominate during running. When the glutes are underactive, it disrupts muscle balance, transferring excess stress to the lower back.
Through myotherapy treatments, we strengthen and activate the glutes using tailored exercises, manual therapy, and posture correction, helping to stabilise the pelvis and reduce the risk of injury.
Pelvic Tilt: The Misalignment to Watch
An improper pelvic tilt is a hallmark of muscle imbalances. Whether the pelvis tilts too far forward or backward, it disrupts the spine’s natural alignment, leading to strain on the lower back. This issue often arises from a combination of tight hip flexors, weak glutes, and inadequate core strength – all common in the running community.
Our therapists provide postural assessments and corrective exercises to address pelvic imbalances. Combining hands-on therapies like massage and dry needling, we help runners regain proper alignment and stability.
Core Muscles: The Foundation of Stability
A strong core is the secret weapon for any successful runner. Unfortunately, many runners focus solely on their leg muscles, neglecting their core. Weak core muscles compromise stability and proper posture, causing excessive movement in the pelvis and spine during running. This instability increases the risk of lower back pain over time.
At Advanced Rehab Massage & Myotherapy, we design personalised core-strengthening programs that target stability and improve your running performance.
How Our Service Can Help
Comprehensive Assessments:
We analyse your running form, identify muscle imbalances, and assess posture to determine the root cause of your lower back pain.Targeted Treatments:
Our qualified therapists provide a combination of massage, myotherapy, and dry needling to release muscle tension, improve flexibility, and reduce pain.Tailored Exercise Programs:
Strengthening the glutes, core, and other stabilising muscles is key to pain prevention. We develop customised programs to meet your specific needs.Preventive Strategies:
Learn techniques to maintain muscle balance, proper posture, and a healthy running routine.Ongoing Support:
Regular treatments and follow-up exercises ensure long-term relief and improved running performance.
Preventing and Addressing Lower Back Pain
Stretching and Flexibility Training
Regular stretching reduces tightness in the quadriceps and hip flexors, easing pelvic strain.
Glute-Strengthening Workouts
Squats, lunges, and hip bridges target the glutes, ensuring proper pelvis stabilisation.
Pelvic Stabilisation Exercises
Planks and single-leg balances promote alignment and prevent excessive spine strain.
Core Strengthening Exercises
Planks, Russian twists, and leg raises improve core stability and posture.
Conclusion: Run Pain-Free with Our Support
At Advanced Rehab Massage & Myotherapy, we’re dedicated to helping runners overcome lower back pain and enjoy their sport to the fullest. By addressing muscle imbalances with our specialised treatments and exercise programs, you can build a balanced, pain-free body that supports peak running performance.
Don’t let lower back pain hold you back. Book an appointment with our experienced therapists today, and take the first step towards a stronger, healthier running journey!
