How to Heal Lower and Middle Back Pain After Running the San Francisco Marathon

The San Francisco Marathon is going to be held on July 26, 2020. A lot of people who take part in such marathons tend to feel lower and middle back pain after running for such a long time. This happens because of continuous and repetitive running and stress that is caused on the spinal cord, muscles, and veins. Here are some causes and pain management techniques to help relieve lower and middle back pain after running.

Causes of Lower and Middle Back Pain After Running

Lower back pain is directly related to the pelvic health of a person. If the Sacroiliac joints do not move well enough, they will cause extreme wear and tear in that area. Middle back pain after running happens due to muscle strains, stress on the spinal cord, displacement of the discs, and pressure on the nerves that go through the spine or fracture.

Middle back pain after running can also be caused due to a medical condition called Osteoarthritis, which happens due to the breakage of small joints in the spinal cord. Some other triggers that might cause middle back pain after running also include severe medical conditions such as cancer, gallbladder disease, or an infection.

Treatment for Lower and Middle Back Pain After Running

Before opting for a particular treatment option, the medical practitioner will judge the level of severity of the case. There are many ways this pain can be treated as follows.


For starters, you can help relieve pain and swelling and promote healing and flexibility with the R.I.C.E. (Rest, Ice, Compression, and Elevation) method. Rest your injury. Apply a cold pack right away to relieve swelling. Wrap and compress the injury with an elastic Ace bandage (but not too tightly). Then elevate the injured body part above the heart to minimize swelling.


Gentle stretching, walking (if you’re able), and lifting light weights can help with muscle recovery after an injury. Be sure to speak with your health care provider to plan the right exercise regimen for you. Some gentle movements may help. Or, you may be prescribed physical therapy.

However, rest is very important to support the healing process of the back pain. Avoid any extreme physical activities that might cause strain on the spine and muscles. Practice good posture while sitting and standing. Sit and stand straight, and avoid bending and slumping.

Also be sure to read our tips on how to relieve muscle biopsy pain after a sports injury.

Pain Relieving Medications

In case when the pain is intolerable and requires quick assistance, some medications are given to relieve pain. These drugs are generally pain killers and reduce pain, swelling and relaxes the muscles. The common medications used for this purpose are anti-inflammatory medicines such as ibuprofen.

Natural Supplements

Natural remedies may also help with temporary relief of inflammation and pain. Some great companies such as Terry Naturally are now producing herbal products for the health of the consumers. One of the most popular products for lower and middle back pain by this brand is Curamin Low Back Pain. This supplement gives temporary relief from the pain, is entirely organic, and supports back health.

Before taking any medications, it is always recommended to get an opinion from a good medical practitioner. Another important thing to remember is to read and follow the instructions given on the label that comes with the medicine or supplement to avoid any mishap.

Back pain, if not treated on time, might cause permanent damage to the spine and might lead to permanent disability or dysfunction of some parts of the body. Therefore it is very important to take necessary immediate steps to relieve the pain and acquire medical assistance in case if the pain gets severe.

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