Practical Tips
Low Back Pain Prevention Part 5: Getting Back into Running
Posted August 8, 2023
If you're eager to return to running after experiencing low back pain, it's crucial to approach it cautiously. You shouldn’t just restart where you left off—instead, you should implement a gradual and strategic transition to running to prevent exacerbating your symptoms.
Running places twice the stress on the discs as compared to walking, so it’s essential to ease into it gradually. Dr. Geraci recommends starting with a walk/run program to assess your symptoms.
Walk/Run Program
- Begin with a brisk 30-minute walk to ensure your symptoms do not resurface.
- Start integrating brief bouts of running. For example, walk for 4 minutes, then run for 1 minute, repeating this cycle for the desired time.
- Every three days, decrease the walking time by 1 minute while adding 1 minute of running until you're exclusively running.
Remember, this progression should only be attempted if your symptoms remain stable. If you experience an increase in symptoms, it's important to consult with a medical professional before proceeding.