If you’ve ever experienced the discomfort of back pain when your walking or running, you know how frustrating it can be. You may find that it only starts after certain distances or at certain speeds. If it is really bad, you may have pain after just a few steps.
At Solutions Physical Therapy & Sports Medicine, we often see people who have these same complaints. Fortunately there are several options we have to get you walking and running well again. Here are 2 exercises you can do to get yourself walking and running without back pain
Hip flexor stretch
When back pain happens with walking and running, tight hip flexors are often preventing your hips from moving as much as they should. This makes you move more at your low back than you should, creating low back pain.
Stretching the hip flexors allows your hips to move normally again. Hold this stretch for 30 seconds and do it 3 times on each side. Do this twice a day for maximal effect.
Split Squat
Split squats help you maintain the flexibility you gained from stretching your hip flexors. As you lower yourself down, stay tall and don’t bend at your hip on the back leg.
Your shoulder, hip and knee of your back leg should stay in a straight line the entire way down.
Hold for 5 seconds at the bottom and then return to the start position. Start with 2 sets of 10 every other day and work up to 3 sets of 10.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine in Alexandria and Springfield, VA, our physical therapists are experts at treating back pain and will develop a plan to help you stop it.
Call us at 703-299-3111, or click here to request an appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t have a plan to walk and run without back pain?
- You need help getting groceries or cleaning your home because you can’t walk without back pain.
- Your friends go for walks or runs without you because your back pain makes you go to slow.
- You’re more likely to get other diseases and injuries because your back pain keeps you from exercising
But WITH a plan to walk and run without back pain you can live the life you want again.
The exercises above are a great way to get started. They don’t require a ton of time and are pretty easy to do correctly. They can help you get moving and living an active life again.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist in Alexandria or Springfield, VA will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to walk and run without back pain and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
