Year: 2026

Why Your Lower Back Hurts After Running and What You Can Do About It

You finished your run. Your legs feel great. But your lower back is telling a different story.

Maybe the pain starts halfway through your run.

Maybe it shows up when you get home.

Or maybe you wake up the next morning with a stiff lower back.

You’ve tried stretching, taking a few days off, and even changing your shoes.

But the pain keeps coming back.

Here’s something every runner needs to understand.

Just because your back hurts doesn’t mean your back is the only problem.

Running requires your entire body to work together.

When one area isn’t doing its job, another area may have to work harder.

And sometimes your lower back ends up taking on more stress than it can comfortably handle.

Why Does Your Lower Back Hurt When You Run?

Running involves repeated impact, rotation, and muscle activity.

Your hips, core, legs, and spine must work together to keep you moving.

Several factors may contribute to lower back pain during or after running.

1. Limited Hip Mobility

Your hips play an important role in running.

They help you extend your legs behind you and move forward efficiently.

When your hips don’t move comfortably, your body may compensate by changing how your lower back moves.

This can increase stress on certain tissues.

For some runners, improving hip mobility may help reduce unnecessary strain.

2. Poor Core Endurance

Your core does more than help you develop visible abdominal muscles.

It helps control movement and stabilize your trunk while you run.

When your core muscles fatigue, your running mechanics may change.

That doesn’t mean weak abdominal muscles cause every case of back pain.

But core strength and endurance are important parts of a well rounded running program.

3. Training Too Much, Too Soon

Did you recently increase your mileage?

Start running hills?

Add speed workouts?

Your muscles, joints, and connective tissues need time to adapt to new demands.

When training increases faster than your body can tolerate, discomfort may develop.

Sometimes the problem isn’t your running form.

It’s your training load.

4. Limited Strength in Your Hips and Glutes

Your glutes help produce force, stabilize your pelvis, and control movement.

When these muscles lack strength or endurance, other muscles may work harder.

A strength program that includes your hips, legs, and trunk may improve your ability to tolerate running.

5. An Underlying Back Condition

Not every case of back pain comes from running mechanics.

Disc problems, joint irritation, nerve involvement, and other medical conditions can also cause discomfort.

That’s why persistent pain deserves an evaluation.

Should You Stop Running?

Not necessarily.

Mild discomfort that improves with reducing your training load may not require complete rest.

However, pain that becomes progressively worse, changes your running mechanics, or continues after activity should not be ignored.

You may need to temporarily reduce your mileage, intensity, or frequency.

Severe pain, leg weakness, numbness, or changes in bladder or bowel control require urgent medical attention.

Three Things Runners Can Start Doing

1. Strengthen your hips and core.

Include exercises such as bridges, bird dogs, side planks, and controlled single leg movements.

2. Review your training schedule.

Look for sudden increases in mileage, speed, or hill work.

3. Pay attention to movement limitations.

If certain movements consistently produce pain, have them evaluated rather than forcing your way through them.

How Chiropractic Care May Help

At HEROH Sports and Family Chiropractic, we look beyond the location of your pain.

We assess how your spine, hips, and surrounding muscles are functioning.

Depending on your condition, care may include appropriate manual therapy, mobility exercises, strength recommendations, and guidance on returning to running.

The goal is not simply to provide temporary relief.

It’s to help you understand the factors contributing to your discomfort.

Your Back Shouldn’t Control Your Running

Running is supposed to challenge your fitness, not leave you constantly worried about pain.

If your lower back hurts every time you run, it’s time to find out why.

Don’t just chase the pain. Understand the movement.

Ready to Run More Comfortably?

HEROH Sports and Family Chiropractic helps runners and active adults in Indianapolis address musculoskeletal pain and movement limitations.

Schedule an evaluation and take the next step toward moving better and enjoying your runs again.

Dr. Jermaine Ware, DC, CCWP, CFMP

HEROH Sports and Family Chiropractic

7 Signs You May Have Whiplash After a Car Accident

Your car barely has a scratch. But your neck is telling a different story.

You were sitting at a stoplight when another vehicle hit you from behind.

It wasn’t a major collision.

You exchanged information, checked your vehicle, and went home.

Everything seemed fine.

Then you woke up the next morning.

Your neck was stiff.

Turning your head was uncomfortable.

And suddenly, you had a headache that wasn’t there the day before.

You might be experiencing symptoms of whiplash.

One of the biggest mistakes people make after a car accident is assuming that a minor collision can’t cause an injury.

But your body doesn’t measure an injury by how much damage your vehicle has.

Let’s talk about seven signs that may indicate a whiplash injury.

What Exactly Is Whiplash?

Whiplash is a neck injury caused by a sudden, forceful movement of the head.

It commonly occurs during rear end vehicle collisions.

When your vehicle is struck, your torso and head can move at different speeds.

This rapid movement can strain the muscles, ligaments, joints, and other tissues in your neck.

Although whiplash is often associated with car accidents, similar injuries can happen during sports or other sudden impacts.

Symptoms can develop immediately or become noticeable hours or days later.

1. Neck Pain and Stiffness

This is one of the most common symptoms of whiplash.

You may wake up feeling like you slept in an awkward position.

Turning your head from side to side might be uncomfortable.

Looking up or down may cause tightness.

Some people describe the feeling as having a neck that simply won’t loosen up.

The discomfort may be related to irritated muscles, ligaments, or joints.

If your neck pain began after a collision, don’t automatically dismiss it as ordinary stiffness.

2. Headaches That Start at the Base of Your Skull

Have you noticed a headache that seems to begin in the back of your head?

Sometimes the pain travels toward your temples or forehead.

This can happen when structures in your neck refer pain into your head.

These headaches may be associated with muscle tension or joint irritation.

However, headaches after a collision can also indicate a concussion or another serious injury.

New headaches following an accident deserve prompt medical evaluation.

3. Pain Across Your Shoulders and Upper Back

Your neck doesn’t work alone.

The muscles of your shoulders and upper back help support your head and control movement.

During a collision, these tissues can experience sudden forces.

You may notice soreness between your shoulder blades, tightness across your shoulders, or discomfort when reaching overhead.

Sometimes people focus only on their neck and overlook the surrounding areas.

But your body works as a connected system.

4. Difficulty Turning Your Head

Imagine trying to check your blind spot while driving.

Normally, you turn your head without thinking about it.

But after an accident, that simple movement may become uncomfortable.

Reduced neck movement is another possible sign of whiplash.

Muscle guarding, inflammation, and injured tissues can all contribute to limited mobility.

Don’t force your neck through painful movements or attempt to crack it yourself after an injury.

Get evaluated first.

5. Dizziness or Feeling Off Balance

Some people experience dizziness after a whiplash injury.

This may occur alongside neck pain or headaches.

However, dizziness can also be associated with concussion, inner ear problems, or other conditions.

Because there are several possible causes, new dizziness after an accident should be evaluated promptly.

If dizziness is severe or occurs with weakness, difficulty walking, confusion, or other neurological symptoms, seek emergency medical care.

6. Tingling or Numbness in Your Arms or Hands

This symptom deserves special attention.

Your neck contains nerves that travel into your shoulders, arms, and hands.

If a nerve becomes irritated or compressed, you may experience tingling, numbness, or radiating pain.

Some people describe the sensation as pins and needles.

Others notice burning discomfort or weakness.

These symptoms can indicate nerve involvement and should be assessed promptly.

New or worsening weakness requires urgent medical attention.

7. Difficulty Sleeping or Concentrating

Here’s something many people don’t connect to their accident.

After a neck injury, you may have trouble finding a comfortable sleeping position.

You might wake up several times during the night because of discomfort.

Poor sleep can affect your energy, focus, and mood.

Some people also experience difficulty concentrating following an accident.

However, concentration problems, memory changes, and unusual fatigue may also be symptoms of concussion.

These symptoms should not simply be blamed on stress or neck tension.

Can Whiplash Happen in a Low Speed Accident?

Yes.

A whiplash injury can occur in a collision that doesn’t cause major vehicle damage.

Several factors influence the forces placed on your body, including the direction of impact, head position, seat position, and collision dynamics.

However, not every low speed accident results in an injury.

The important thing is to assess the person, not just the vehicle.

Your bumper doesn’t determine your health.

What Happens If You Ignore Whiplash?

Many people recover from whiplash within weeks to a few months.

However, some people experience symptoms that last longer.

Persistent neck pain, headaches, and reduced movement can interfere with work, exercise, sleep, and daily activities.

Ignoring symptoms may delay the diagnosis of an injury that needs treatment.

That doesn’t mean every case of whiplash will become a long term problem.

It means persistent or worsening symptoms deserve appropriate care.

What Can You Do to Support Recovery?

The first step is getting evaluated to determine the extent of your injury and rule out serious conditions.

Once you’ve been medically cleared, recovery may involve gentle movement, guided exercises, and a gradual return to normal activity.

Depending on your condition, chiropractic care or physical rehabilitation may help address musculoskeletal pain and mobility limitations.

Prolonged bed rest and unnecessary immobilization are generally not recommended for uncomplicated whiplash.

However, your recovery plan should match your specific injury.

How We Approach Whiplash at HEROH

At HEROH, our goal is to help patients understand what’s happening with their bodies.

We don’t believe every person needs the exact same treatment.

We evaluate your symptoms, movement, and functional limitations to determine what care may be appropriate.

For suitable patients, treatment may include gentle manual therapy, soft tissue work, mobility exercises, and progressive strengthening.

If your symptoms suggest a concussion, fracture, nerve injury, or another condition requiring medical attention, that evaluation comes first.

The goal is to help you return to comfortable movement and everyday activities safely.

Don’t Wait for Your Body to Get Louder

Your body has ways of communicating when something isn’t right.

Sometimes that message is pain.

Sometimes it’s stiffness.

Sometimes it’s a headache or a loss of movement.

The question is whether you’re paying attention.

If you’ve been involved in a car accident and notice these symptoms, don’t assume everything is fine because your vehicle wasn’t badly damaged.

Your health deserves more attention than your car.

Ready to Address Your Neck Pain?

At HEROH in Indianapolis, we help patients manage musculoskeletal injuries and work toward restoring comfortable movement.

If you’ve developed neck pain or stiffness following a car accident, seek an appropriate medical evaluation and find out which recovery options are right for you.

Schedule an evaluation today and take the first step toward moving better, feeling better, and getting back to life.

Dr. Jermaine Ware, DC, CCWP, CFMP

This article provides general health education and is not a substitute for medical diagnosis or emergency care.

Headaches After a Car Accident: Why You Shouldn’t Ignore Them

You didn’t hit your head during the accident. So why are you suddenly having headaches?

You were involved in a car accident a few days ago.

You walked away feeling pretty good.

Maybe your neck was a little sore, but nothing you thought was serious.

Then the headaches started.

At first, they were mild.

Now you’re noticing pressure around your head, pain at the base of your skull, or headaches that seem to come and go throughout the day.

You might even be taking pain medication just to get through work.

Here’s something you need to understand.

You don’t have to hit your head during a car accident to suffer an injury that causes headaches.

And those headaches could be telling you something important about your health.

Why Do Headaches Happen After a Car Accident?

When two vehicles collide, your body experiences forces that can cause sudden movement of your head and neck.

Even when you’re wearing a seat belt, your head may move rapidly forward, backward, or sideways.

This movement can affect the muscles, joints, ligaments, and nerves in your neck.

It can also cause a concussion or other head injury, even without a direct blow to your head.

Here are some reasons headaches may develop after a collision.

1. Whiplash Injuries

Whiplash occurs when the neck experiences a rapid acceleration and deceleration movement.

This sudden motion can strain the muscles and other soft tissues that support your head and neck.

When those tissues become irritated, you may experience pain that travels from your neck toward your head.

Some people notice headaches beginning at the base of the skull and spreading toward the forehead.

2. Muscle Tension

Your neck and shoulder muscles help support your head throughout the day.

Following a collision, these muscles may tighten as a protective response.

This tension can contribute to headaches, neck stiffness, and discomfort across your shoulders.

You may notice symptoms becoming more noticeable after sitting at a computer or driving.

3. Cervicogenic Headaches

Here’s a term you may not have heard before.

Cervicogenic headache.

It simply means a headache that originates from a problem in the neck.

Your neck contains joints, muscles, and nerves that can refer pain into your head.

When these structures become irritated, you may experience headaches even though the original problem is in your neck.

These headaches are sometimes accompanied by limited neck movement or pain when turning your head.

4. Concussions

A concussion is a type of traumatic brain injury.

It can happen when the brain moves rapidly inside the skull during a sudden impact or jolt.

You don’t have to lose consciousness to experience a concussion.

Symptoms may include headaches, dizziness, nausea, difficulty concentrating, sensitivity to light, or feeling unusually tired.

If you develop a headache after a car accident, you should seek prompt medical evaluation to rule out a concussion or more serious injury.

Why Headaches May Not Start Immediately

After an accident, your body activates its stress response.

Adrenaline can temporarily change how you experience pain.

As the hours pass, muscle soreness, inflammation, or other symptoms may become more noticeable.

This explains why some people don’t recognize their symptoms until later.

But delayed symptoms don’t automatically mean the problem is minor.

A headache that begins hours or days after a collision still deserves attention.

When Is a Headache After an Accident an Emergency?

Some headaches may be related to muscle or neck injuries.

Others may indicate something more serious.

Seek emergency medical care immediately if you experience:

• A severe or rapidly worsening headache
• Repeated vomiting
• Confusion or unusual behavior
• Fainting, seizures, or difficulty staying awake
• New weakness, numbness, or trouble speaking
• Problems with balance, vision, or coordination

These symptoms can indicate a serious neurological injury.

Do not attempt to treat them with chiropractic adjustments or home remedies.

Can Chiropractic Care Help With Headaches After an Accident?

Once serious injuries have been ruled out, chiropractic care may be one option for managing certain headaches associated with neck dysfunction.

At HEROH, we look at how the neck, upper back, and surrounding muscles are functioning.

Depending on your evaluation, treatment may include gentle mobility work, soft tissue therapy, appropriate joint treatment, and corrective exercises.

The goal is to improve movement, reduce musculoskeletal discomfort, and support your recovery.

Chiropractic care is not a substitute for concussion evaluation or emergency medical treatment.

And not every headache requires or is appropriate for spinal manipulation.

Stop Treating Every Headache Like It’s Just a Headache

Here’s the point I want you to remember.

The location of your pain doesn’t always tell you where the problem started.

Sometimes a headache begins with an irritated structure in your neck.

Other times, it may be related to a concussion or another medical condition.

That’s why identifying the cause matters.

Taking pain medication may provide temporary relief, but it doesn’t tell you why the headache started.

If your headaches began after a car accident, get evaluated rather than guessing.

Your Recovery Deserves Attention

You shouldn’t have to accept recurring headaches as part of your normal life.

And you shouldn’t assume they’re harmless simply because your accident seemed minor.

Pay attention to what your body is telling you.

Seek appropriate medical care.

And take the steps necessary to support your recovery.

Because feeling better starts with understanding what’s causing the problem.

Experiencing Headaches or Neck Pain After a Car Accident?

At HEROH, in Indianapolis, we help people address neck pain, stiffness, and movement problems following injuries.

After serious conditions have been excluded, we can help determine whether chiropractic care is appropriate for your recovery.

Schedule an evaluation and take the next step toward moving better and feeling better.

Dr. Jermaine Ware, DC, CCWP, CFMP

This article is for educational purposes and does not replace professional medical evaluation.

Why Pain Shows Up Days After a Car Accident and Why You Shouldn’t Ignore It

You walked away from the accident feeling fine. So why are you hurting three days later?

You were involved in a car accident.

Your vehicle was damaged, but you felt okay.

Maybe you had a little soreness, but nothing serious.

You figured you were lucky and went about your day.

Then something strange happened.

Two days later, your neck started feeling stiff.

The next morning, your lower back was hurting.

Now you’re experiencing headaches, tight shoulders, or pain that wasn’t there immediately after the accident.

Here’s what you need to understand: Just because you didn’t feel pain immediately after an accident doesn’t mean you weren’t injured.

Your body may be telling you something important.

And ignoring those signals could allow an injury to go untreated.

Why Does Pain Sometimes Take Days to Appear?

When you’re involved in a car accident, your body experiences forces it wasn’t prepared for.

Even a relatively minor collision can place stress on your muscles, ligaments, joints, and other soft tissues.

But you may not feel the effects immediately.

There are several reasons for this.

1. Adrenaline Can Temporarily Hide Pain

When an accident happens, your body activates its fight or flight response.

Adrenaline and other stress chemicals help you respond to danger.

During this response, your perception of pain can temporarily decrease.

You might feel shaken up but physically okay.

Once the excitement wears off, you may begin noticing discomfort that wasn’t obvious earlier.

2. Inflammation Can Develop Over Time

When muscles, ligaments, or other tissues are injured, your body begins a repair process.

Inflammation is part of that process.

As the hours pass, injured tissues may become sore, swollen, or stiff.

This is one reason you might wake up the next morning feeling worse than you did immediately after the accident.

Pain that develops later doesn’t automatically mean the injury is getting worse, but it does deserve attention.

3. Your Muscles May Be Protecting an Injured Area

Your body has a natural way of protecting itself.

When an area becomes injured or irritated, nearby muscles may tighten.

This protective response is sometimes called muscle guarding.

While it may help limit movement temporarily, it can also contribute to stiffness and discomfort.

You may notice that turning your head, bending forward, or getting out of bed becomes more difficult.

And what started as mild soreness may begin interfering with your normal activities.

5 Symptoms You Should Never Ignore After a Car Accident

Not every injury produces immediate symptoms.

Here are five warning signs worth paying attention to.

1. Neck Pain and Stiffness

Whiplash is one of the most recognized injuries associated with car accidents.

It happens when the head and neck experience a rapid back and forth movement.

This can strain muscles, ligaments, and other structures in the neck.

Symptoms may include neck stiffness, pain when turning your head, headaches, and reduced movement.

2. Lower Back Pain

A collision can place significant stress on your lower back.

Even when you’re wearing a seat belt, your body may experience sudden twisting or compression forces.

You might notice pain when sitting, standing, bending, or walking.

Persistent back pain should be evaluated rather than simply dismissed as soreness.

3. Headaches

Headaches after an accident can have several causes.

Sometimes they are associated with neck injuries or muscle tension.

However, headaches can also be a sign of a concussion or another serious injury.

A new or worsening headache after a collision needs prompt medical attention, especially if you hit your head or experienced a sudden jolt.

4. Shoulder and Upper Back Pain

Your shoulders and upper back help stabilize your body during sudden movements.

A collision may strain the muscles and soft tissues in these areas.

You may experience tightness between your shoulder blades, discomfort when lifting your arms, or pain across your shoulders.

5. Numbness or Tingling

Numbness, tingling, or pain traveling into your arms or legs may indicate irritation or injury involving a nerve.

These symptoms should not be ignored.

They deserve timely medical evaluation, particularly when accompanied by weakness.

Seek emergency care for severe or worsening headaches, confusion, repeated vomiting, new weakness, difficulty walking, loss of bladder or bowel control, or severe neck or back pain.

But My Accident Wasn’t That Bad!

This is something I want people to understand.

The amount of damage to your vehicle doesn’t always tell us how much damage occurred to your body.

I’ve worked with people who experienced significant discomfort after accidents that initially seemed minor.

The speed of the vehicles, direction of impact, body position, and other factors can influence how the body responds.

A small dent in your bumper doesn’t guarantee that your muscles and joints escaped injury.

At the same time, not every collision causes an injury.

The important thing is to pay attention to your symptoms rather than judging your health by how your vehicle looks.

Why Taking Pain Medication Isn’t Always Enough

When pain appears, many people reach for an over the counter pain reliever.

Medication may help reduce discomfort.

But feeling less pain doesn’t necessarily mean an injured area has fully recovered.

If you continue experiencing stiffness, weakness, or limited movement, you may need further evaluation.

The goal shouldn’t be simply to cover up symptoms.

The goal should be to understand what’s causing the pain and develop a plan that supports recovery.

That might involve medical care, chiropractic treatment, rehabilitation exercises, or a combination of approaches depending on the injury.

How Chiropractic Care May Help After a Car Accident

At HEROH, we believe that understanding how your body moves is an important part of recovery.

After serious injuries have been ruled out, a chiropractic evaluation may help identify problems involving your muscles, joints, posture, and movement.

Depending on your condition, a personalized care plan may include:

Chiropractic adjustments: To address certain joint mobility problems when manipulation is appropriate and safe.

Soft tissue therapy: To help manage muscle tension and discomfort.

Corrective exercises: To rebuild strength, improve movement, and support your return to normal activities.

Mobility training: To help restore comfortable movement in areas affected by injury.

Recovery education: To help you understand which activities may support recovery and which ones you should temporarily modify.

Not every injury requires chiropractic manipulation, and some conditions require medical imaging, specialist evaluation, or other treatment first.

Our focus is helping you understand your condition and identifying the safest path toward recovery.

What Should You Do If Pain Starts Days After Your Accident?

First, don’t panic.

Delayed soreness can happen after a collision, and many minor injuries improve with appropriate care.

However, don’t ignore symptoms that persist, worsen, or interfere with everyday life.

Here are four practical steps.

Step 1: Pay attention to your symptoms.

Notice where you’re hurting, when the pain started, and which movements make it worse.

Step 2: Get evaluated.

If you develop new symptoms after a collision, arrange a timely medical evaluation to determine whether additional testing or treatment is needed.

Step 3: Follow an appropriate recovery plan.

Depending on your injury, this may include gentle movement, rehabilitation exercises, and other recommended treatments.

Step 4: Don’t rush back into intense activity.

Give your body the opportunity to recover before returning to heavy lifting, strenuous exercise, or competitive sports.

Your Body Is Talking. Are You Listening?

Here’s something I tell people all the time.

Pain is information.

It’s one of the ways your body lets you know something may need attention.

And just because that message doesn’t show up immediately doesn’t mean you should ignore it when it does.

If you were involved in a car accident and started experiencing pain days later, don’t assume it will automatically disappear.

Find out what’s happening.

Understand your options.

And take the appropriate steps to help your body recover.

Because the goal isn’t simply to get out of pain.

The goal is to move better, feel better, and get back to living your life.

Experiencing Pain After a Car Accident?

At HEROH, we help people address musculoskeletal pain and movement problems following injuries.

Whether you’re experiencing neck stiffness, lower back discomfort, or limited movement, we’re here to help you understand your recovery options.

Schedule an evaluation today and take the first step toward moving better and feeling better.

Dr. Jermaine Ware, DC, CCWP, CFMP

This article is educational and does not replace medical evaluation, diagnosis, or emergency care.