{"id":380,"date":"2009-10-24T11:03:48","date_gmt":"2009-10-24T18:03:48","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=380"},"modified":"2009-10-24T11:14:05","modified_gmt":"2009-10-24T18:14:05","slug":"low-back-pain-jogging","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=380","title":{"rendered":"Low Back Pain & Jogging"},"content":{"rendered":"

According to research, more than 70% of people in the US will experience at least one episode of low back pain (LBP) in their life.\u00a0 What is known about LBP and jogging?\u00a0 Keep in mind running is an extension activity in the spine.\u00a0 It also involves obvious repetitive compression\/loading with ground impact.<\/p>\n

A recent study in the Journal of Athletic Training<\/em> (Sept.\/Oct. 2009) looked at the impact of lumbar paraspinal muscle fatigue and postural adjustments seen in running.\u00a0 Poor lumbar extension endurance has been linked to increased risk for developing LBP.\u00a0 In this study, researches looked at 25 recreationally active participants with a history\u00a0of recurrent episodes of LBP and 25 healthy controls.<\/p>\n

\"female-runner\"<\/p>\n

The testing process included:<\/p>\n

    \n
  1. 5 minute warm-up on the treadmill<\/li>\n
  2. 60 seconds of treadmill jogging at self selected pace<\/li>\n
  3. 1 set of fatiguing isometric lumbar extension exercise<\/li>\n
  4. Another 60 second treadmill jog at the same speed<\/li>\n<\/ol>\n

    For your reference, the fatiguing lumbar exercise consisted of repeated cycles of 10 second, gravity resisted isometric contractions followed by a 10 second rest on a lumber hyper extension chair.\u00a0 So, what did the results show?<\/p>\n

    In a nutshell, those with a history of recurrent LBP showed much less postural adjustment with the muscle fatigue compared to their healthy counterparts.\u00a0 The healthy subjects tended to exhibit a more forward trunk lean (1.1 degrees or less lumbar lordosis) and increase lateral bend during jogging gait.<\/p>\n

    On the flip side, those with recurrent LBP, they tended to stay more upright (0.2 degrees of additional lean on average).\u00a0 The authors feel this may indicate a coping mechanism due to core instability and a way to effectively stabilize the spine.\u00a0\u00a0\u00a0 Increased trunk lean would increase forces on the spine and intervertebral disc.\u00a0 The lack of change in the population with LBP may help explain excessive fatigue in the muscles that support the spine, pelvis and hips.<\/p>\n

    So what does this mean for those who have LBP?\u00a0 The postural change, or rather lack thereof, may be an\u00a0Aha\u00a0moment in regard to the need for improved core training for runners and athletes.\u00a0 It should also indicate that long term running or athletic competitions may increase the risk for more frequent LBP or\u00a0a greater back injury.\u00a0<\/p>\n

    There are three big takeaway messages here:<\/p>\n

      \n
    1. Include low back extension endurance training in your workouts<\/li>\n
    2. Integrate appropriate core exercises (planks, side planks, 3 dimensional exercise) to improve strength and stability of the hips, pelvis and spine<\/li>\n
    3. Get professional evaluation and training from a knowledgeable fitness pro if you have LBP<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

      According to research, more than 70% of people in the US will experience at least one episode of low back pain (LBP) in their life.\u00a0 What is known about LBP and jogging?\u00a0 Keep in mind running is an extension activity in the spine.\u00a0 It also involves obvious repetitive compression\/loading with ground impact. A recent study […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,7,27,8,12,5],"tags":[],"class_list":["post-380","post","type-post","status-publish","format-standard","hentry","category-fitness","category-injury-prevention","category-low-back","category-rehab","category-running","category-sports-performance"],"yoast_head":"\nLow Back Pain & Jogging - Brian Schiff's Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=380\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Low Back Pain & Jogging - Brian Schiff's Blog\" \/>\n<meta property=\"og:description\" content=\"According to research, more than 70% of people in the US will experience at least one episode of low back pain (LBP) in their life.\u00a0 What is known about LBP and jogging?\u00a0 Keep in mind running is an extension activity in the spine.\u00a0 It also involves obvious repetitive compression\/loading with ground impact. 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