The pain in your lower back and leg when running is likely due to repetitive stress irritating structures in your spine.
Understanding the Connection
When you run, your lower back experiences repetitive impact. This impact can put stress on:
- Vertebrae: The bones that make up your spine.
- Discs: Cushions between the vertebrae.
- Nerves: Spinal nerves that exit between the vertebrae and travel down the leg.
Irritation of these structures can lead to pain felt locally in the lower back, or it can radiate down the leg. This radiating pain is often due to nerve involvement.
Potential Causes
Here are some specific reasons why you might experience lower back and leg pain while running:
- Muscle Strain: Overuse or improper form can strain the muscles in your lower back, causing pain that might radiate slightly.
- Disc Herniation or Bulge: Repetitive stress can cause a disc to bulge or herniate, pressing on a nerve. This is a common cause of leg pain (sciatica) alongside lower back pain. This causes numbness, tingling and/or weakness.
- Spinal Stenosis: Narrowing of the spinal canal can put pressure on the spinal cord and nerves, causing pain in the lower back and legs. This is more common in older adults.
- Sacroiliac (SI) Joint Dysfunction: The SI joint connects your spine to your pelvis. Dysfunction in this joint can cause lower back and leg pain.
- Piriformis Syndrome: The piriformis muscle in your buttock can compress the sciatic nerve, leading to pain that radiates down the leg.
What to Do
If you experience lower back and leg pain while running, it's crucial to take these steps:
- Stop Running: Continuing to run through the pain can worsen the condition.
- Rest and Ice: Apply ice to the affected area for 15-20 minutes at a time, several times a day.
- Consult a Healthcare Professional: See a doctor, physical therapist, or other qualified healthcare provider to get an accurate diagnosis and treatment plan. They may recommend imaging tests (like an MRI) to determine the exact cause of your pain.
- Modify Your Training: Once cleared by a healthcare professional, gradually return to running with modifications to your training schedule, such as shorter distances, slower pace, and more rest days.
- Improve Your Form: A physical therapist or running coach can help you improve your running form to reduce stress on your lower back.
- Strengthen Your Core and Back: Strong core and back muscles can help stabilize your spine and prevent future injuries.
- Stretch Regularly: Stretching can help improve flexibility and reduce muscle tension.
Prevention
You can help prevent lower back and leg pain while running by:
- Warming up properly before each run.
- Cooling down and stretching after each run.
- Maintaining good posture.
- Wearing supportive shoes.
- Gradually increasing your mileage.
- Listening to your body and taking rest days when needed.
