Lower back pain after running?

wow, i just wrote a thread about my back problems. i'm a slight guy (5'9-150s) so i'm confident weight isn't an issue. my pain usually feels as if i've slightly pinched a nerve. i warm up appropriately before any hard running (1 mile at 12 min. pace, followed by stretching), but i'm still prone to back injuries. i'm thinking that i might need to do core excercises.

I AM NO EXPERT--

but I think you guys might benefit from core strengthening. It's made a tremendous improvement for me. I do pilates, and only about once a week--but my back feels stronger.

But mostly, you both have my sympathy! Have you seen specialists??

Dana

I heartily agree with Dana. In my mid to late 20's I was thrown off a Motorbike landing flat on my back from a great height. After a few years I developed back pain so bad sometimes I could barely get out of bed. My doctor sent me to a physical therapist who gave me a set of exercise so simple its unreal. All you are doing is teaching your stomach muscles to take the strain off your back. All it takes is less than 5 minutes each morning. Does it work? Lets see this weekend, I swam 600 yards ran 2 miles and cycled for 50 minutes. No pain at all, infact no pain since I started the exercises.
I guess it works

Ian

Pilates worked for me. My back was so bad I considered not running (for about 30 seconds).
Noticed that all the therapy they were giving me were pilates moves (a friend of mine teaches the class). I've been doing it for 1 1/2 years and it really seems to have cured the problem.

The Pilates works on your core strength, from the pelvis up to your chest.

Good Luck
Evelyn

Edited by evrunning 2004-04-05 4:28 PM

Thanks for the advice (as always )

I will look into doing some more core excercises as part of my workout. I am not a small guy (5'11/219) so weight might be part of my problem for the time being. Thanks again. If anyone has a link to some excercises or stretches I might be able to do I would appreciate it.

Abot a year ago I started developing lower back pain. Got X-rayed, saw a couple doctory, but they were not much help. I thought it might be the running or kick-boxing and eased up, but still no improvement. it would come and go. Finally my girlfrind at the time saw me playing with my daughter (she weighs about 60 pounds) and wondered if it might be picking her up/carrying her and straining my back. I haven't stopped picking her up, but I do it properly now and make sure I'm braced and square. I haven't had back problems from about 3 weeks after the realization.

I guess my point is that it may be your training, but it may be something else, from your bed to picking up your child!

Good luck!

I have periodic lower back pain in general, and so I take extra care with my runs to try to prevent injury. I now always stretch after running, even if it's only for a few minutes. I've been told that tight hamstrings can pull your back out of whack, and my hamstrings sure do get a bit tight after a run, but loosen noticably with minimal effort. I also do some gentle forward bend stretches- start by laying completely flat on your back, tighten your abs, roll up slowly, hands/head first, one vertebrae at a time and reach toward your toes, then slowly uncurl and lay back down. I do 5-6 of these and they help a lot. I got this move from physical therapy, but I believe she learned it at Pilates!

Good luck, and you're right to be cautious when it comes to the back!
Kim

Yup, Kimber, that would be a pilates move. The intro phase of pilates has about... 8 different strength exercises. Takes maybe 20 minutes.

d

I'm not a doctor, but I too suffer from lower back pain. Building my core strength has done a LOT for easing/eliminating my back pain. I might get some tightness after running hard on pavement, but typically my back doesn't bother me at all. The movements previously mentioned will help to build lower back strength, and your gym should be able to offer some more options. I've found that back extensions help me a lot, but you need to keep a very strict form, or you'll do more damage.

Remember the basics: lift with the knees, not the back. Have a doctor/PT/Chiro check your back. Make sure you stretch your back muscles. Warm up before lifting, running, etc.

When all else fails, TheraCare heating pads work wonderfully for loosening up the tightness.

What kind of surface are you running on?

Treadmill. I havent run outside in a while, will be doing that this weekend to see if it makes any difference.

hi ian, could you write me and send me the excercises? thanks, lu

Ian --- me too =)

Core training with stretching and Chiropractic care (innate wellness) have helped me tremendously this year. I broke 3 ribs skiing 2 years ago and last year my back kept on limiting the progression of my training. Most of last year I was having lower back pain, pins and needles in my shoulders and would get general muscle weakness for no apparent reason. Some times I felt good but most of the time I felt just plain out of it physically. The first visit to a highly recommended Chiropractor was beyond words for me. X-rays showed a side ways curve where my broken ribs meet the spinal column. My neck was also missing the natural curve, likely a result of the whiplash I had from my bad ski accident. In 3 weeks I was feeling a lot better. It’s been 13 weeks now and I feel great. I only go to the Chiropractor now when I feel like I need to.

IMHO, if you have insurance that will cover even a few chiropractic visits it is worth it. If not, many will charge a lesser rate for those that don't have insurance benefits.

Don

Back Issues here two - some time back. The combo that works for me is the hamstring stretches - back extensions (very slow and careful with form - and EASY on any extra weight) - rows (with pulley) are helpful too - keeping back and upper body still - pulling with arms only) - then some ab work.

No back pain for some time now.

I have had tightness in my lower back during and after running too. Core strengthening helps. I also found the following stretch to be helpful - Lie on your back, with legs out straight. Bring one knee slowly up towards your chest and then move it towards the opposite shoulder using your hands (carefully!). You don't need to pull up too far to feel the stretch in your lower back and glutes. Repeat with opposite leg. I find that one side is way tighter than the other side.... I think the imbalance causes the discomfort. Once I am loosened up and keep up with these stretches, I am OK. If I slack off, the tightness comes back!!
Jen

Core Strength + Stretching + Watching your form should help with lower back pain. You want to make sure that you running upright(head,shoulders and hips in a line), lean forward and your lower back fights gravity, lean back and you will have a heavy heel strike that will put a pounding to your knees, hips and back.

As a former rugby player ( 15 years ), I have experienced lots of lower back pain and injuries. For me I find the pool helps a lot. Polymetrics in the water is amazing .
Core training is great . I do a combination of pilates, yoga , abs , and Swiss ball movements after running , and I spend lots of time stretching hamstings. Find a local chiroprator, they'll help and have some great advice for sure. Other than that Advil Advil Advil. MUAHAHAA!!
LoL.

Dan