The Best Back Braces for Running

Running causes repetitive stress on the vertebrae that can take its toll on your lower back. Luckily, wearing a back brace for running can go a long way to protect the spine from the impact of each step. Back braces not only limit the movement of the spine but also keep it in the appropriate position to alleviate pressure on the muscles and nerves. Check out our list of the best back braces for running, and keep your back protected during fitness sessions.

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Causes of Lower Back Pain from Running

Running is a high-impact activity that can take its toll on your back. Here are the most common causes of a sore lower back after running.

• Facet Joint Irritation

  Particularly common in people with a large hollow in their lower back, and weak abdominal and lower back muscles, facet joint irritation is an inflammation of the joints between your vertebrae. This irritation can be particularly painful while running.

• Sacroiliac Joint Dysfunction

  Usually felt in the lower back and just above buttocks, sacroiliac joint dysfunction is caused by irritation or damage of the two joints that sit on either side of the lowest part of the back. Sacroiliac joint dysfunction is common in runners who tend to land harder on one foot than the other, placing pressure on one of the sacroiliac joints.

• Muscle Pain

  When put under the pressure of running, weak muscles have a tendency of cramping up, resulting in knots or trigger points. These can become uncomfortable or even painful, particularly if you have been running for a period of time. Back pain can also be a result of weak hips, glutes, and hamstrings, as well as core muscles, as they could be forcing your back muscles to work overtime.

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Tips for Making the Most Out of Your Back Brace for Running

Follow the following steps to make the most out of your lumbar brace.

• Select the Correct Size

  If your brace comes in multiple sizes, buying the correct one is crucial. A brace that is too tight will be uncomfortable while a brace that is too loose will fail to deliver sufficient support. Follow your product’s measurement guidelines before making your purchase. Make sure that you stand in a neutral position, without sucking in your stomach, when measuring for your brace.

• Wear a Shirt Under the Brace

  Most braces are made from breathable material to keep you cool and sweat-free as you go about your activities. Nevertheless, it is a good idea not to wear them against your bare skin. Wearing a cotton shirt under your brace can prevent discomfort and skin irritation. It is best to select a tight-fitting shirt, as a baggy shirt may bunch up and aggravate the skin.

• Take Care of Your Skin

  While some level of discomfort is normal when you first start to wear a back brace, making sure that your skin is clean will help to prevent sores or rashes under the brace. Wash the skin under the brace daily, especially after strenuous activities. It is also important to keep your skin dry, so avoid applying a moisturizer before putting on a brace.

• Take Care of Your Brace

  Most back braces come with cleaning instructions. Generally, however, they are not designed to be machine washed or dried. Regular handwashing with water and soap should keep the brace free of dirt, odors, and bacteria. Make sure to remove and wash any padding separately and that the brace is completely dry before putting it on.

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Exercises for Lower Back Pain

Your core supports your spinal muscles, while your hips, glutes, quads, and hamstrings keep you stable while you run. As such, working on your strength and flexibility is a great way of preventing lower back pain when running.

• Bird-Dog

  Start on your hands and knees. Your hands should be positioned directly under your shoulders and your knees under your hips. Keeping your back and pelvis stable, lift your right arm and left leg off the floor—both should be fully extended. Hold for 30 seconds before returning to the starting position. Repeat five to ten times on each side.

• Cat-Cow

  Once again, start on your hands and knees. As you exhale, slowly round your spine, dropping your head and tailbone (the cat pose). Hold for a few seconds before returning to the starting position. As you inhale, press your chest forward and let your belly drop, while you push your head and tailbone up (the cow pose). Hold for a few seconds before returning to the starting position. Repeat each pose five times.

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• Bridge

  To strengthen your upper-leg muscles, including the hamstrings, glutes, and quads, lie on your back with both knees bent. Your feet should be flat on the floor. Lift your hips up until they are around six inches off the floor before slowly returning to the starting position. Repeat this move ten times.

• Side Plank

  Lie on your side with your legs extended and feet together. Engage your core and lift your hips off the floor using your elbow. Your body should form a straight line, from your head to your feet. Keep your top hand on your hip or reach up to the ceiling to make this exercise more challenging. Hold this position for 15 to 20 seconds before releasing and repeating on the other side.

Weighing All the Factors

Many athletes and weekend warriors suffer from lower back pain after running. Vive’s lower back brace is the perfect choice for any runner who needs a little extra support. With adjustable straps, vertical stays, and a removable lumbar pad, this brace delivers both comfort and stability. The other two top braces, Sparthos’ back brace and Mueller’s lumbar support back brace both offer their own unique lists of features.