Q: Have you been bending, sitting, or standing more than usual lately? Did you lug a mattress up three flights of stairs? Does the pain fade when you lie on your back and bend your knees? If the answer is yes, you could have an acute muscle strain, see [A] below. If no, read on. Are your hamstrings tight? Do you feel tenderness in your gluteal muscles? Does the pain subside after a brief warmup and then return after your workout? If the answer is yes you could have Piriformis Syndrome, see [B] below. If no, read on Are your running shoes worn out? Do you have high arches? Have you been diagnosed with scoliosis or a leg-length discrepancy? If the answer is yes you could have biomechanical problems, see [C] below. [A] Muscle strain occurs when a muscle is overexerted. During the first 24 to 48 hours, you should ice the sore area, take anti-inflammatories, and rest. After a few days, apply heat, and ease into exercise with some light cross-training. Your back should be able to heal itself in about two weeks;

if not, see a physician. Once you're better, add some core-stabilization exercises to your routine to strengthen the area and prevent future strain. [B] Piriformis syndrome occurs when the piriformis muscle, which lies deep in the buttocks, puts pressure on the sciatic nerve (the largest nerve in the body), causing lower back pain. To treat piriformis syndrome, reduce your mileage, do more cross-training, ice the area, stretch the hamstring and piriformis muscles, and do more core-stabilizing exercises. Deep-tissue massage can also be therapeutic. If the condition doesn't improve in a few weeks, or if the pain starts radiating down your leg to your foot, see a physician. You could have a more serious condition called sciatica, an irritation/inflammation of the sciatic nerve. [C] Biomechanical problems such as a leg-length discrepancy, high arches, excessive pronation, flat feet, knock-knees—anything that forces your body to adjust its gait—can cause back pain in runners. A worn-out pair of running shoes could also be the culprit.

Treatment can be as simple as an orthotic insert, the right running shoe, gait analysis, massage therapy, or specific strengthening exercises. See a physician, ideally a sports medicine specialist.Edit Article How to Jog Without Any Lower Back Pain Two Methods: Back Pain Prevention Back Pain Treatment Community Q&A Approximately 80 percent of American adults will report having back pain at some point in their lives. If you lead an active life, learn good body mechanics and exercise regularly, you reduce your risk of suffering from back pain. However, people who exercise must learn to work out in a way that prevents injury to the back muscles and vertebrae. If you run, jog or engage in other high-impact exercise that puts stress on the spine, then it is especially important to start preventative measures. Start with Step 1 below to learn how to jog without any lower back pain.Back pain can be a sign of shoe wear and tear. Joggers should replace their shoes at least every year, even if they appear to have little wear and tear on the outside.

Use running shoes for jogging and use cross-training shoes for other exercise. There is a great deal of variety in athletic shoes. Running shoes are meant for forward motion and do not provide much support for side-to-side motion. If you are jogging on uneven trails or during a team sport, you will need a shoe that also has side support to prevent injury.top 10 nike shoes basketball Make sure there is a thumb-width between your longest toe and the end of the shoe. running shoes advantagesThis wiggle room will ensure you have enough space for each footfall. nike high tops for toddlersAlways buy the right size that is not too tight or loose.new nike running shoes release dates 2012

Buy extra arch supports if you have high arches. Buy a motion-control shoe if you have low arches or flat feet. Stretch your hamstrings 2 to 3 times per day. The hamstring runs from the back of your thigh and connects with your buttocks and lower back. running shoes for someone with flat feetRunners often have very tight leg muscle, which can cause pull on muscles in the lower back.nike shoes cheap online nz Do the knee to chest stretch 3 times on each leg. Lay on your back with your knees bent. Lift 1 knee toward your chest and grasp it with both hands. Pull it lightly toward your chest for 10 seconds. Increase the stretch slightly with each repetition. Do the single leg stretch 3 times on each leg. Raise your right leg and grasp it on the back of the thigh. Straighten your left leg onto the ground and try to straighten your right leg up in the air.

It can remain slightly bent. Pull your leg gently toward your chest and hold for 10 seconds. Do a piriformis stretch if you have pain in your buttocks and lower back. Stand next to a tall counter or surface that is approximately at hip height. Rotate your right leg and place it atop the surface. Make sure you are very close to the counter. Lean forward with your back straight. You should feel a deep stretch in your buttocks and hips. Hold for 30 seconds and then switch sides. Jog on a soft surface as often as possible. Warm up your muscles prior to every jogging session. Do regular toning and strengthening exercises. Alternate your jogging sessions with Pilates or yoga to strengthen individual muscles throughout your entire body. Train with light weights or resistance bands 2 to 3 times per week. Jogging mainly trains your legs, heart and lungs. It is not a total-body workout that will protect your muscles from injury. In fact, if you only jog and do not tone your abdominal, back, shoulder and buttock muscles you are still at risk for back pain and injury.

Ensure you are using proper jogging form. Ask a friend or expert to watch you while you run, in order to ensure the source of your back pain is not incorrect running posture or footfalls. The following are things to watch out for: Do not land on your heels. A proper running motion should strike the ground mid-foot. Striking the ground on the heel will jar your spine. Ensure your body is aligned directly above the feet. You should not be leaning forward while you run. Check that your hips, trunk and shoulders are all aligned. Stop jogging if you experience acute lower back pain. This is most likely a sign of muscle strain. Lookout for symptoms of nerve pain or numbness in your hips, legs and feet. Get a doctor's appointment if you are experiencing extreme pain or numbness in your legs. This could be a sign of a structural problem, such as a herniated disk impinging on nerves. Restrict your activity for 2 days. Take non-steroidal anti-inflammatory drugs, such as Ibuprofen.