Spine Health Awareness Month: Tips for Keeping Your Spine Safe While Running

This blog post is brought to you by our friends at Highlands Sport & Spine!

As October marks Spine Health Awareness Month, it’s a great time to reflect on how we can protect our spines, especially for those who enjoy running. The spine plays a crucial role in our overall mobility and well-being, so taking steps to safeguard it while pursuing our fitness goals is essential. Here are five tips for keeping your spine safe while running, along with three effective spine stretches to incorporate into your daily routine.

5 Tips for Keeping Your Spine Safe While Running

1. Choose the Right Footwear

Wearing appropriate running shoes is vital for spinal health. Look for shoes that offer neutral arch support, mild to moderate cushioning (not too soft!), and a fit that suits your foot type. Proper footwear helps absorb shock and reduces the impact on your spine during runs. 

2. Focus on Your Posture

Maintaining good posture while running is crucial. Keep your head aligned with your spine, shoulders relaxed, and lightly engage your core to tuck your pelvis underneath you.  Avoid leaning too far forward or backward; instead, aim for an upright position that allows for efficient breathing and minimizes strain on your back.

3. Gradually Increase Your Mileage

Avoid sudden increases in your running distance or intensity. Gradual progression allows your body, including your spine, to adapt to the demands of running. Aim for no more than a 5-10% increase in weekly mileage to minimize the risk of injury.

4. Incorporate Strength Training

Building core strength is essential for spinal support. Incorporate exercises that target your abdominal and pelvic muscles. A strong core helps stabilize your pelvis and spine and improves your running form, reducing the risk of strain. Deadbugs and bear crawls are excellent examples! 

5. Listen to Your Body

Pay attention to any signs of discomfort or pain. If you experience persistent back pain or discomfort while running, it’s essential to take a break and assess your training routine. Don’t hesitate to consult a healthcare professional if issues persist

3 Spine Stretches to Incorporate Every Day

In addition to the tips above, incorporating daily stretches can help maintain spinal flexibility and alleviate tension. Here are three stretches to add to your routine:

1. Cat-Cow Stretch

This gentle stretch helps improve spinal mobility.

• How to do it: Start on your hands and knees in a tabletop position. Inhale as you arch your back (cat position) and look up. Exhale as you round your back (cow position) and tuck your chin. Repeat for 5-10 cycles.

2. Downward Dog Stretch

This stretch targets the calves and hamstrings.

• How to do it: Get down on all fours. Tuck your toes against the mat or ground, using that leverage to extend your legs and lift both knees into the air. Your body should now resemble an upside-down “V” shape. Hold and breathe for 15 seconds. Repeat for four sets.

3. Runner’s Lunge

A lunge stretch that relaxes your hip flexors and takes pressure off your lower back. 

• How to do it: Kneel on one knee with your other foot placed forward on the ground. Lunge forward until you feel your hip flexors begin to stretch.   

Conclusion

Prioritizing spine health while running not only enhances your performance but also ensures longevity in your running journey. By following these tips and incorporating daily stretches, you can maintain a healthy spine and enjoy the many benefits of running. This Spine Health Awareness Month, take the time to care for your spine and keep it strong for years to come!