Ow! Went for a 4.5 mile run yesterday, knew I wasn't in mood for it but got on with things......However after a couple of miles my lower back was killing me, had to stop three times cos of it. Its muscular, so I guess I need to build up my lower back, any good excercise suggestions?
Ta
Russ.
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Actively think about your posture while running – one of the major causes of back pain while running is inappropriate posture – You my find you are either leaning forward whilst running or running with you back slightly twisted
It works for me, I used to get lower back pain when I first started out. Now I just ache all over.
Thanks guys and girls.
As oposed to building up your back muscles sounds like theyre already tightening up, work on your stomach muscles, not the outside ones the inside ones- the ones you can feel when you hold your belly button in and tense up.These muscles should be holding your spine stable as you run, but if you dont use them your spine can be instable and your back muscles will tense up to compensate- therefore your back muscles need stretching and your stomach muscles need strengthening. Its called inner core stabilisation. When you do the exercises above hold in your belly button too. Sit ups arent the answere it has to be inner muscles you work.
Try this one- On all fours, pretend you have a tennis ball ( you can use a tennis ball when you get good)balanced on your back just below the waist band sort of on the flat bit of your pelvis. Now relax the shoulders and hold the stomach muscles in really tight. Try to take one hand off the floor, without transfering you weight on to the other arm, you should feel a tightening across the muscles between your hip bones- thats them - the inner core muscles. Do each arm and each leg. Hope it helps I learnt this from Pilates, give it a go.
I can only suggest it was the range of movements that gave my back some strength.
Now i am not suggesting you go out and do the same as it may do you more harm than good, but it did trick for me.
Hope you get it sorted soon.
Regards
I was told that there are no chiropractors on the NHS,but they can refer me to physio(which I've had already and did not help at all)which will take nearly a year for an appointment,or they can refer me to a back clinic,which will also take about a year for the appointment to come through.
The doctor says maybe I'm too active,to wwhich I answer I've started training BECAUSE I was a couch potato in pain before,and am now trying to so something about it.I'm a lot fitter already,but the back pain is a big handicap.
I was given a prescription for painkillers.
Marvellous.
Sorry,I'm ranting.Just frustrated that situations like this arise,and seem very hard to solve.I'm going to sulk.
Lovejoy.
www.justgiving.com/Lovejoy
"Sex is a private thing. It should between you and the person you're doing it to."
Martin Crane-1993"Frasier"
The answer is to see a chiropractor. (Private expense) However, I wasn't allowed to run for close to a year, while the treatment was ongoing. It would only undo the corrections that were being made.
I know that sounds bad , but you will come back better and alot stronger.
I still recieve treatment now, but only every 6 months or so. Meanwhile the pilates classes really do help. You WILL know when you have found your inner core muscles.
You should only start the pilates classes when you are coming 'out the other side'.
Why do I imagine that being said in a Yoda-like voice?
Have made chiropractor's appt now,hopefully that will stop me moaning :-D
Lovejoy.
www.justgiving.com/Lovejoy
"Sex is a private thing. It should between you and the person you're doing it to."
Martin Crane-1993"Frasier"
Re. the chiro' it will depend on the severity of your condition. Grade One (not too bad) to Three (Run no chance!), I was grade three, hence the year off.
Honestly it's not THAT bad going to the gym and getting onto the jogging machine and actually WALKING. Keeping a straight face and looking serious is the hardest part!!
If you realise you are slouching when running thus straining your lower back, slide your shoulder blades down in your back. This will immediately correct your upper body posture. Remember to stay tall and not lean forward too. Good luck!
Hi Lovejoy, you might find this of some use.
About a year ago I developed permanent lower back pains. I also went to my GP and he told me their was nothing HE could do so he refered me to a physio, the result was not good the physio did nothing for me at all. Anyway as time went on my back pains persisted, I did'nt know what to do, should I have stopped running?
Well no, the simple answer was that I needed more specialised running trainers.
I don't know what trainers you have but the foot specialised in 'Alexandra Sport' recomended that I had a high stability shoe with dual density mid sole. He said it could take up to 6 months before curing my back pains, but to my supprise after 3 1/2 months of running they rapidly started to dissapear and have been long gone for a long time now!
I recommend you try a RW recommended shoe specialised shop and take all of thier advice into account. I can personaly recommend 'Alexandra Sport' they are fantastic even though I now live in Bristol I still take a day to Portsmouth to visit them every year to do my annual running shop.
I hope this may help you, I know how annoing it is to have a constant back pain, so the sooner you get to 'Alexandra Sport' in Portsmouth the better. (If you descide to go then its by the outdoor Lido, visible from the motorway as you enter Portsmouth. If you would like me to get more specifc details to you e-mail me at
wipper_creeper@yahoo.com
I am loathe to head to my GP for the same reasons that many of you mentioned and don't want to be brushed off with a prescription for pain killers. I know I tend to stoop as I fatigue so hopefully the strength training I've started will pay off. In the meantime, I'm reaching for my brufen.....thanks all for all the posture and core strenght tips.
Oh and the strechning exercises do work
Plenty of abdominals, and concentrate on stretching your glutes and hamstrings before, and especially after, your run.