Before yesterday and yesterday. I sat for long hours and now my back hurts me. However, I have a running schedule I must follow. Can I run ? or running would makes it worse ?
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Generally speaking, back pain that occurs due to sitting is linked to either tight hip flexors, tight thoracic spine or both. The best way to remedy these is by going through some mobility drill during your warm. An example would be doing some thoracic rotations for your tight upper back, and some hip flexor stretches for your tight hips.
I would also adivse you to do some core activation exercises during your warm up. This can be achieveed by doing a 30 second plank.
The reason for this is that when your hips get tight, your core becomes more mobile than it should in order to pick up the slack of the tight hips, so be simply doing the hip stretch you still wont tighten the core, and this can lead to tight hips.
In short, yes you can and should run, but not without going through a good warm up.
For a more in depth explanation on this approach known as the joint by joint approach, click on this link.
I would start with stretching as @usedtobefat suggested, then I'd try swimming. This should help loosen everything up, then hopefully you should be good to run.
I'd try swimming over running as its non weight bearing, and there is no jaring, so hopefully will be kinder so a sore back.
Don't get caught up in, "it's on the schedule I have to do it". Listen to your body, and hopefully you'll be back to running in no time.
My personal experience is that running actually helps a lot to reduce back pain. I've experienced this on multiple occasions, so it's probably not some fluke effect. I suspect that what is going on here is that when you are running, your brain has a large degree of freedom in how it controls the muscles in your back (for balance etc.). While your focus is on where you are heading what pace want to run, the brain is going to implement that by controlling a large number of muscles that you are not consciously aware of. The brain can then take into account the new pain signals from your back and find a workaround way to control the motion of your back. But you may not even consciously feel much back pain when running.
When you are done running, you will notice that your back hurts a lot less, simply because whenever you move, your back muscles are controlled differently now.