Major causes of improper spinal alignment include running in the same direction on the same course every day; running often slanted surfaces, such as a beach; and not replacing shoes every few hundred miles.
Fix these training errors that cause misalignment with a few simple tweaks:
- Vary your running surface—pavement, track, asphalt, grass, dirt, wood chips—a few times a week, and you’ll naturally run on different courses.
- Run as close to the water as possible when on the beach, as the sand tends to be more flat there.
- Buy two of the same type of running shoes, and switch between the pairs
There’s a lot that contributes to improper spine or pelvic alignment, and sometimes it has nothing to do with running. It has to do with a day job, where you sit in one particular position all day and then go for a run. The muscles are in a state of tightness on one side and are lengthened on the other, and then you go for a run and your pelvis shifts.
Switch positions and seats, if possible, every 30 minutes during the day. Varied posture remains the best posture, according to Duke, so cross your left leg, then a half-hour later, cross your right leg; sit on top of your ankle, sit straight, and even slouch.
Try sitting on a stability ball—it challenges your abdominal muscles and allows you to rock your pelvis, which lubricates your joints. Switch between a chair and stability ball, stand, and take short walk breaks if you work in an office.
Whether you run in the morning soon after rising, or in the afternoon/evening after sitting all day at work, a proper warm-up also helps prevent injury.
Following these tips helps to prevent future misalignments of the spine but it will not correct the misalignments that already exist. In order to restore even balance to the spine and pelvis, chiropractic adjustments are necessary.
-Thank you to active.com for this article