What should I do if I sprain my waist while running?

Sep 30, 2025 Source: Cainiu Health

Dr. Wang Lei

Introduction

In general,腰 pain caused by running may result from insufficient warm-up, incorrect running posture, strained lower back muscles, lumbar facet joint dysfunction, or acute episodes of lumbar disc herniation. It is recommended to seek medical attention promptly, identify the underlying cause, and then improve symptoms through conservative treatments, medications, or other methods under a doctor's guidance. In daily life, it is important to keep the lower back warm and avoid exposure to cold.

Generally,腰扭伤 during running may be caused by insufficient warm-up, incorrect running posture, lumbar muscle strain, lumbar facet joint dysfunction, or acute exacerbation of lumbar disc herniation. It is recommended to seek medical attention promptly, identify the underlying cause, and then improve symptoms under a doctor's guidance through conservative treatments, medications, etc. Specific analyses are as follows:

1. Insufficient warm-up: Failing to adequately warm up before running leaves the lower back muscles stiff, making them prone to strain when sudden force is applied, often accompanied by local soreness. Immediately stop running and rest on-site. Apply ice packs to the lower back within the first 48 hours, 15–20 minutes per session, to reduce swelling and pain; switch to heat therapy after 48 hours to promote local blood circulation.

2. Incorrect running posture: Running with a hunched back or excessive side-to-side swaying creates uneven stress on the lower back, which over time—or with sudden exertion—can lead to lumbar strain, possibly accompanied by limited back movement. Adjust your running posture by keeping your back straight, maintaining even strides, and avoiding overstriding.

3. Lumbar muscle strain: Sudden contraction or excessive stretching of the lower back muscles during running can damage muscle fibers, resulting in low back pain and tenderness upon palpation. Patients should follow medical advice to take medications such as diclofenac sodium sustained-release tablets, ibuprofen sustained-release capsules, or celecoxib capsules to relieve pain.

4. Lumbar facet joint dysfunction: Sudden twisting of the waist during running can displace the small joints of the lumbar vertebrae, causing severe low back pain and restricted movement, especially worsened during turning. Professional physicians should perform manual reduction to restore the joints to their normal position.

5. Acute episode of lumbar disc herniation: Individuals with pre-existing lumbar disc herniation may experience increased disc pressure and vibration during running, leading the protruding nucleus pulposus to compress nerve roots. This causes pain similar to a twisted back, along with numbness and radiating pain in the lower limbs. Patients should take neurotrophic and anti-inflammatory medications such as mecobalamin tablets, vitamin B1 tablets, or Yaotongning capsules as directed by a physician.

In daily life, it's important to keep the lower back warm and avoid exposure to cold. After recovery, always perform adequate warm-up exercises before running, wear appropriate running shoes, and minimize the risk of lumbar injury. Additionally, strengthening the back and core muscles through exercises like planks and "flying swallow" movements can enhance muscular strength and improve spinal stability.

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