Running the London Marathon: Minimizing the Risk of Back Pain and Injury

Running the London Marathon for the first time should be an exhilarating experience, but it also brings the threat of back pain and injury. A leading UK osteopath is urging novice runners, in particular, to take three simple steps post-race to significantly reduce this risk and ensure their memories of the event are all positive.

• Scaling up to run the 26.2-mile event can place significant strain on the spine.
• Three key steps novice runners should take post-run to help avoid back pain developing in the weeks that follow.
• ‘Child’s Pose’ and ‘Knee Hug’ exercises are to be avoided at all costs

The Risks of Running a Marathon

Scaling up to run the 26.2-mile event, which takes place on 27 April, can place significant strain on the spine. While the muscles and cardiovascular system adapt quickly, the spine is slower to react and may struggle to keep up with the increased impact and repetitive strain, which can lead to back pain.

Mr. Michael Fatica, Lead Osteopath and Co-founder of the Back in Shape Program, says:

“Novice runners, often stepping up from a regular 5/10km run, can be more prone to developing back pain and niggles simply due to the significant increase in training for an event like a marathon.

“Running involves many thousands of smaller impacts through the lower back, which inevitably accumulate over time. This can overwhelm the discs and lead to back pain, particularly in the closing miles of the race when a runner’s steps tend to get heavier. While muscles generally heal well and bounce back quickly, as a result of a great blood supply and daily movement, the spinal discs do not share the same ability.”

Three Simple Steps to Reduce Back Pain

The good news, says Michael, is that there are three straightforward activities that amateur marathon runners can do post-race to help reduce the likelihood and severity of back pain:

• Towel Stretch: Lie on the floor with your knees bent and place a small towel, rolled tightly, under the lower back to support the natural arch and prevent strain focusing disproportionately on the lower lumbar spine. This stretch helps to take pressure off the lower discs and restores natural lordosis.
• Bed decompression: Lie straight across the bed on your tummy, armpits lined up with the edge of the bed, arms dangling down. Then, use your upper arms against the side of the bed to gently stretch your lower back for approximately 20 seconds. This is a really effective way to decompress your spine.
• Contrast warm bathing with icing: Contrast bathing (alternating a hot water bottle and ice pack) will help manage inflammation in the lumbar spine in response to any excessive strains developed during training or the race from the rapid increase in repetitive impact on the lower lumbar spine. A combination of both is recommended for optimum results.

Maintaining Good Form During the Marathon

During the marathon, it is crucial to maintain good form, even as fatigue sets in. Mr. Fatica adds:

“When we’re tired our form starts to deteriorate, causing us to switch from being light on our legs to ‘plodding’ or ‘stomping’. This places additional pressure on the spinal discs. It’s essential for participants to engage their core throughout the race to maintain a good, upright posture and light, bouncy strides.”

Exercises to Avoid

Post-race, Michael urges runners to avoid popular exercises like the Child’s Pose, Knee Hugs, and rounding the back.

“These movements can seem tempting if you’re experiencing back pain or niggles post-race, but they will only ‘squash’ the spinal discs further and should be avoided at all costs.”

Post-Event Recovery

Finally, Michael warns against any form of heavy, resistance-based training or hard workouts in the immediate days post event. “Gentle walking, particularly in a swimming pool where there is a lower-gravity environment, is far more beneficial. Warm water is great at relaxing tight muscles and supporting the healing process by reducing inflammation in the lower back.”

For more information, including expert advice, videos, and podcasts on back health and rehabilitation, please visit www.backinshapeprogram.com

Feature Image by wal_172619 from Pixabay

Conclusion

Running the London Marathon can be a thrilling experience, but it’s essential to take steps to minimize the risk of back pain and injury. By following the three simple steps outlined by Mr. Michael Fatica, novice runners can reduce the likelihood and severity of back pain. Remember to maintain good form during the marathon, avoid exercises that can exacerbate back pain, and focus on gentle recovery in the days following the event.

Frequently Asked Questions

Q: What are the most common causes of back pain in runners?

A: The most common causes of back pain in runners are repetitive strain, poor form, and inadequate recovery. Runners who suddenly increase their mileage or intensity are more prone to back pain.

Q: How can I prevent back pain while running?

A: To prevent back pain while running, it’s essential to maintain good form, engage your core, and avoid overstriding. Incorporating strength training and flexibility exercises into your routine can also help.

Q: What should I do if I experience back pain after running a marathon?

A: If you experience back pain after running a marathon, avoid heavy resistance-based training or hard workouts. Instead, focus on gentle walking, stretching, and recovery techniques like contrast warm bathing with icing.

Q: Can I still run if I have back pain?

A: If you have back pain, it’s essential to consult with a healthcare professional before running. They can help you determine the cause of your back pain and provide guidance on how to manage it while running.

Q: How long does it take to recover from back pain after running a marathon?

A: The recovery time from back pain after running a marathon varies depending on the severity of the pain and the individual’s overall health. With proper rest, recovery, and rehabilitation, most runners can recover from back pain within a few weeks to a few months.