How Runners Can Prevent back pain

Source: The Hitavada      Date: 29 Jan 2018 12:59:02


 

How Runners Can Prevent back pain

If you’re a runner who experiencesback pain, here’swhatyou need to do. Researchers from The Ohio State University Wexner Medical Center examined what may cause chronicback pain in runners and the exercises to help prevent it. A study suggests that runners with weak deep core muscles are at higher risk of developing low back pain.

And,unfortunately, most people’sdeep core muscles aren’t nearly asstrong as they should be.To examine the role of the superficialand deep core muscles,researchers used motion detectiontechnology and force-measuring floorplates to estimate muscle movementsduring activity.“We measured the dimensions ofrunners’ bodies and how they movedto create a computer model that’sspecific to that person. That allowsus to examine how every bone movesand how much pressure is put oneach joint,” said Ajit Chaudhari, leadauthor of the study.“We can then use that simulation to virtually ‘turn off’ certain musclesand observe how the rest of the bodycompensates.”What they found is that weak deepcore muscles force more superficialmuscles like the abs to work harderand reach fatigue faster.

When thosesuperficial muscles are doing the workthe deep core should be doing, thereare often painful consequences.“When your deep core is weak, yourbody is able to compensate in a waythat allows you to essentially run thesame way,” Chaudhari said.“But that increases the load on yourspine in a way that may lead to lowback pain.”Experts say it’s common for evenwell-conditioned athletes to neglecttheir deep core, and there is a lot ofmisinformation online and in fitnessmagazines about core strength.Traditional ab exercises with a largerange of motion, such as sit-ups orback extensions, will not give youthe strong core needed to be abetter runner.Instead, Chaudhari says exercisessuch as planks that focus on stabilisingthe core, especially on unstablesurfaces, are what’s really going tomake you a better runner.“Working on a six-pack and tryingto become a better runner is definitelynot the same thing. If you look atgreat runners, they don’t typicallyhave a six-pack but their muscles arevery fit,” Chaudhari said.“Static exercises that force you tofire your core and hold your body inplace are what’s really going to makeyou a better runner.”