Lower back pain in runners: Sacroiliac joint irritation

Lower back pain is a common complaint among runners, especially those who are new to the sport. Our modern lifestyle, which often involves prolonged sitting and the use of labor-saving devices, can contribute to poor posture and muscle imbalances that lead to lower back pain. This pain is often caused by either muscle-related issues or joint-related problems.

When it comes to lower back muscles, core strength and leg coordination are crucial for stability while running. If these muscles become fatigued, the lower back muscles have to work harder to maintain upright posture, which can lead to pain or injury. The sacroiliac joint is a common area affected by lower back pain in runners.

How to identify Sacroiliac Joint Irritation

The sacroiliac joint connects the bottom of the spine, known as the sacrum, to the pelvis. Its purpose is to provide stability during movement. When the joint becomes irritated, it can cause pain and discomfort in the lower back, thigh, and buttock areas.

This type of pain is often noticeable when running uphill, using stairs, or moving from a sitting to standing position. Prolonged periods of sitting can also contribute to sacroiliac joint irritation.

To prevent lower back pain and sacroiliac joint irritation, runners should focus on strengthening their core muscles, improving leg coordination, and maintaining good posture. Stretching before and after running can also help prevent muscle tightness and imbalances that contribute to lower back pain. If pain or discomfort persist, seek advice from a medical professional or sports therapist to determine the best course of treatment.

Treatments:

At Dr Stretch, we offer a range of treatments to help runners manage SI joint irritation. These include:

1. Soft tissue therapy: Soft tissue therapy, such as sports massage and myofascial release, can help to alleviate the pain and stiffness associated with SI joint irritation.

2. Cupping therapy: Cupping is similar to a deep tissue massage that involves suction and decompression. It has the potential to alleviate pain and discomfort in the lower back, which in turn can reduce tension in the sacroiliac joint.

3. Corrective exercises: Corrective exercises can help to address muscle imbalances and strengthen the muscles that support the SI joint.

4. Taping: Kinesiology tape can be applied to the lower back to provide support and reduce pain.

Preventions:

As sports therapists, we always emphasise the importance of prevention to our clients. There are several strategies that runners can use to prevent SI joint irritation, including:

1. Proper warm-up and cool-down: It is essential to properly warm up and cool down before and after running to reduce the risk of injury.

2. Proper footwear: Wearing appropriate running shoes with good support and cushioning can help to reduce the impact on the SI joint.

3. Core strengthening: Strengthening the muscles of the core can help to provide stability for the SI joint.

4. Proper running form: Maintaining good posture and avoiding slouching or hunching forward while running can help to reduce stress on the SI joint.

5. Stretching: Regular stretching can help to improve flexibility and reduce the risk of muscle imbalances that can contribute to SI joint irritation.

In conclusion, SI joint irritation is a common lower back complaint among runners, and as sports therapists working in Dr Stretch studio, we have seen many cases of this condition. By offering a range of treatments such as soft tissue therapy, corrective exercises, cupping therapy, we can help runners manage their pain and discomfort.

If you need advice or have any questions about our treatments, please contact us. You can find us near Essex Rd in Angel Islington. If you like this blog, please share!

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