Off Duty, Military Health and Fitness - Navy Times

Don't let lower back pain deep-six your routine

After a long run, especially a marathon-length race, certain things hurt that didn't hurt before -- especially the lower back.

This little area supports the torso through thousands of steps and more than two dozen miles. But what is that pesky pain you're feeling?

We've all heard horror stories about spinal problems and the pain they cause. But unless you've experienced some sort of trauma, the pain you're feeling could be muscular.

The quadratus lumborum muscles extend from the 12th rib to the iliac crest -- the highest part of the hipbone on each side of the spine -- along the lower back. These muscles are major support mechanisms for everything from running to bending over. Overwork them by running a marathon, for example, and you've got trouble.

Of course, any severe or lingering pain that persists over a period of weeks should prompt a doctor visit. Otherwise, a few strengthening and stretching exercises could turn an annoying and uncomfortable problem into an afterthought.

The QL muscles are used any time the lower trunk twists, bends to one side or helps to support the torso. Any strain, overwork or overextension can cause discomfort.

Regardless of the cause, this soreness interrupts running performance. Once you've developed pain in the QL muscles, running exacerbates the problem.

The first recovery step should include a break. You may not want to rest, but it's the easiest way to alleviate a problem.

Second, as with any other muscular soreness, an ibuprofen regimen should help.

Finally, stretching the affected area to increase blood flow should speed recovery. Here are three helpful stretches.

1 First, get on your knees and rest your buttocks on your feet. Bend at the waist, extending both arms forward, reaching out until you feel the stretch in your lower back. Hold each stretch for 30 seconds or as close to 30 seconds as possible. Do this three or four times, resting for 30 seconds between stretches.

2Stand with your feet about shoulder-width apart. Extend your right arm up and over to the left, pointing toward a 10 o'clock position; support the left side of your body by placing your hand just above your left knee. Feel the lower back stretch; hold for 30 seconds and repeat as before.

3Lie on your back with your hands behind your head. Bend both knees, keeping your feet flat on the floor, then cross your right leg over the left, using your right leg to pull the left one back toward your right hip. This will stretch the left lower back. Stretch each side for a 30 count; rest, then repeat.

If pain subsides slowly after two or three rest and stretch days, perform a short run on flat ground. Finish the workout with another series of QL stretches and monitor your progress, especially in the hours after the first run. If the pain doesn't return, increase your workout regimen to normal over the following three workouts.

If pain returns, begin the process again and take an additional day off before your next attempt.

Tagline: Christopher Prawdzik is a runner and freelance writer in Northern Virginia. E-mail him at lifelinesrunner@yahoo.com.