484: 6 Back Pain Myths Runners Believe (And What to Do Instead)

Most runners with a sore back fall into one of two groups, and both are stuck. One group decides it's just aging and pushes through. The other rests and plays it safe, afraid of making things worse. Neither group has a plan. In this episode, I break down six of the most common myths I hear from runners about back pain, what the research says about each one, and what to do instead. A lot of what I cover applies to other kinds of pain too, like hip, knee, or ankle pain. This episode is about non-specific low back pain, the most common kind, not pain from a known cause like a fracture or significant trauma. If you have numbness, tingling, weakness, pain that doesn't change with position and wakes you at night, unexplained weight loss, or fever, get checked out by a provider. Loss of bowel or bladder control is an emergency. The Six Myths: "Rest until it's better." A day or two of taking it easy is fine. Staying in rest weakens the tissue. Stay gently active instead. "I'll only do what I can." Protecting your back for a few days is reasonable. Protecting it for months keeps your capacity frozen in place. Build back in steps. "The scan shows what's wrong." Imaging findings are common in people without back pain. They aren't a verdict. "A stronger core fixes it." Core work isn't wrong, and it isn't magic. Exercise helps, and the best exercise is the one you'll do consistently. "Running is bad for your back." The data don't support that running destroys your back. Dose and progression matter. "It's never getting better, it's just aging." Normal doesn't mean untreatable. Pushing through isn't a plan. A plan is. FREE CLASS This episode lines up the myths that keep runners stuck. In my free class, I walk you through the step-by-step process and framework I use to help runners with back pain. When: Thursday, October 29  Register: realliferunners.com/backpain Can't make it live? Register anyway and I'll send you the replay. Links and resources: Free class registration: realliferunners.com/backpain Read the article, "6 Back Pain Myths Runners Believe (And What to Do Instead)" My stoplight system episode, for telling if you're doing too much: 483: The Law of Diminishing Returns: Are you doing too much or not enough? My progressive overload episode: 460: Progressive Overload: The Principle Behind All Progress My running injury series: 482: My 3 Part Framework To Treat Any Running Injury Instagram: @drangiebrown and @realliferunners If you enjoyed this episode, please share it with a runner you know. Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.