Lower back pain in teenage athletes (2018)| Ministryofsleep.in
Bangalore is Known as Silicon Valley of India. But Bangalore can also be termed as Runner’s paradise or runner’s city . Bangalore boasts of many runners’ club or group that carries out various marathons to keep the Bengalurians fit and healthy.
But lately, sleep deprivation and lower back pain are affecting runners pace badly.
Is There A Connection Between Sleep and Running?
Regularly getting enough high-quality sleep is essential to running one’s best. While one sleeps, hormones such as human growth hormone that helps in recovering from training are released.
Sleep is when your body repairs and regenerates damaged tissue from the day’s workout and builds bone and muscle to be ready for the next workout. Distance runners especially need that sleep/repair time to make sure that muscles recover from training.
Research from Stanford published in SLEEP reported that increased sleeping time can improve athletic performance.“Sleep allows the body to engage in repair and also to allow for certain brain wave patterns that may serve to assist in the formation of memories, learning and task completion,” said Jim Winger, MD, assistant professor of family medicine, Primary Care Sports Medicine, Loyola Stritch School of Medicine, Maywood.
Sleep experts say that adults should snooze about one hour for every two hours awake AND that additionally, runners should add one extra minute in bed per night for every mile run during the week.
Runner’s & Lower Back Pain
Running is a high-impact repetitive activity and as your feet pound the pavement, your legs absorb the impact and they do their best to transfer this energy to the upper body evenly. Often times the transfer process is not fluid and conditions like lower back pain can develop as the back takes more than its share of energy.
- Some of the common causes of lower back pain include overuse, unsound body mechanics and muscular imbalances.
- When runners change distances and terrain, their pelvic tilt adjusts accordingly and the energy absorption from the impact of their feet distributes differently compared to flat surfaces which becomes a reason of Back Pain.
- One of the key reasons for back injuries among runners is excessive training on hard surfaces. On these hard surfaces, any misalignment in your musculoskeletal system will be absorbed higher up in the body, creating instability in the pelvis and spine.
Can Mattress be a solution to both these problems?
Yes, it may sound unbelievable but a good mattress can be of great help to solve these problems to the great extent.
Welcome to Ministry of sleep world of Maya mattresses. Ministry of sleep Maya mattresses can help runners achieve longer periods of deep sleep which can enhance performance levels and are helpful in relieving from back pain.
Maya firm mattresses are best suited for athletes. It has:
- Memory foam for contouring support and pressure relief.
- Rebonded Foam for extra firmness.
- Ideal for back pain relief.
In general, the following tips are advisable for runners, especially for those who are susceptible to low back pain and lack of sleep:
- Do a thorough warm-up prior to beginning a run.
- Muscle toning and strength training are also important, particularly with the core muscles of the back.
- Wear comfortable, supportive shoes.
- Try to run on a forgiving surface if possible, such as a rubber track, and try to avoid running on cement.
- Be careful to avoid overtraining. Run only 3 to 4 days a week, and include a rest day with no workout once a week.
- For marathoners during taper weeks, regularly getting a solid night of sleep may be even more important than the miles you’re running during that time period.
- Sleep is important for hydration and water reabsorption. While you sleep, kidney balances water, sodium, and other electrolytes.