Do you ever get lower back/ hip pain after long run?

msliu7911

Last night I went on a jog. What typically is a 3-3.25 mile journey around my neighborhood turned into 6.5 miles (the most I've ever gone). I just had a lot of extra energy and needed to burn off some stress... so I just kept going! Felt great! :drinker:

However this morning I'm paying for it. The pain is not by any means excrutiating, but enough to cause some discomfort in my day.

Could this pain be from the length of the run? I never have lower back pain after my other jogs.. so I'm hoping this is just a distance thing. I did a little googling and saw something about sciatica... I'm hoping this isn't it but I'm thinking if it were to continue or be a constant issue, then I'd need to go to a doctor.

Just wanted to hear if anyone getting into distance running experienced this in the beginning and if it will go away after building endurance?

msliu7911

Anyone?

sgmomma

do you have fitted running shoes? do you ever run that far. a sudden increase in mileage can cause pain..if there was a lot of hills that your not accustomed to this can cause pain. not having correct running shoes.

i get pain in my hip flexor a lot because my left one stays tight and ive been running for 1 1/2 yrs. my hip bones will hurt sometimes if i havent been to the chiro in a long time..(mine were pretty messed up after my kids)

definitely do some stretching and take a day off.

Marll

Nothing ever tore up my body like running did. I only do interval training now alternating sprints and slow jogging and all the issues I used to have from running all the time stopped such as shin splints, aching knees, hip and lower back pain.

I'd rather do sprints and lift weights than run distance ever again.

lawkat

Do you do any core work? I learned through lower back pain that I needed to work on strengthening my core to get it to to away. Pilates is great for core work.

I have had sciatica. That was caused by my pulling my piriformis muscle with inflamed the nerve causing the shooting pain down the back of my leg. I had to go to PT to finally get rid of the pain. If you have had a literal pain in the butt with some shooting pain down the back of your leg, it is sciatic. If not, your pain if probably from a lack of a strong core.

I am not a doctor and merely telling you about what I have experienced after long runs.

ks4e

I used to. I began seeing a chiropractor for adjustments and it helped me out immensely!

greypilgrimess

I never had back pain apart from the couple times I tired myself out too much before the end and my posture went terrible.

I'm by no means an expert, but I would say find some exercises to strengthen your core, and take a couple rest days to recover. Weak core muscles can do all sorts of horrible things to runners!

scottb81

Yes, I get that and I run a lot. For me, the solution was threefold.

Stretching - Stretch the hamstrings and piriformis at least a few times a week. Lower back pain can be caused by tightness here and running without stretching can cause tighness. Tight piriformis can feel like sciatica.

Foam Roller - Roll the two muscles mentioned above as well as your back.

Strengthen - Strengthening your lower back and core will help a lot. DIfferent ways to approach back strengthening are: back extensions or if you have a gym - deadlifts, good mornings, or the back machine if they have one

Also, when running be sure to keep the back straight to minimize tension.

gogojodee

do you have fitted running shoes? do you ever run that far. a sudden increase in mileage can cause pain..if there was a lot of hills that your not accustomed to this can cause pain. not having correct running shoes.

i get pain in my hip flexor a lot because my left one stays tight and ive been running for 1 1/2 yrs. my hip bones will hurt sometimes if i havent been to the chiro in a long time..(mine were pretty messed up after my kids)

definitely do some stretching and take a day off.

Agree with momma but no kids. I have long leg discrepancy so my left leg is about an inch shorter and my hips are messed up because of that and they'll always be that way. Stretching the hip flexors help a lot. Good luck!

CarsonRuns

You ran twice as far as you normally do. Yes, you are going to be sore in ways that you usually are not sore. I wouldn't suggest increasing your run by more than a mile at the most.

fooninie

Yes, I get that and I run a lot. For me, the solution was threefold.

Stretching - Stretch the hamstrings and piriformis at least a few times a week. Lower back pain can be caused by tightness here and running without stretching can cause tighness. Tight piriformis can feel like sciatica.

Foam Roller - Roll the two muscles mentioned above as well as your back.

Strengthen - Strengthening your lower back and core will help a lot. DIfferent ways to approach back strengthening are: back extensions or if you have a gym - deadlifts, good mornings, or the back machine if they have one

Also, when running be sure to keep the back straight to minimize tension.

^^^^^^^^^THIS!!!!

holliebevineau

I hurt myself when I try to increase my distance or speed to quickly. Even when I add an extra mile I plan it and I watch my form. When I get tired but I want to keep running, I tend to lean forward a little bit which causes back and hip pain. My pain usually goes away after a few days of rest.

dsjohndrow

As usual, I am with Carson. Big increases are not good. That said, here are a couple of things to check out.

- Running shoes fitted by a running store where they look at your running mechanics. You can get away with a lot on short runs.
- Running posture. If you bend at the waist, you'll get lower back pain. If your feet toe out, you might get some of the hip pain.
- Hydration. Longer runs require more of it.

Good luck.

msliu7911

Yes, I get that and I run a lot. For me, the solution was threefold.

Stretching - Stretch the hamstrings and piriformis at least a few times a week. Lower back pain can be caused by tightness here and running without stretching can cause tighness. Tight piriformis can feel like sciatica.

Foam Roller - Roll the two muscles mentioned above as well as your back.

Strengthen - Strengthening your lower back and core will help a lot. DIfferent ways to approach back strengthening are: back extensions or if you have a gym - deadlifts, good mornings, or the back machine if they have one

Also, when running be sure to keep the back straight to minimize tension.

Great suggestions- thank you. Also- I'd never heard of piriformis was until today! I'll focus more on stretching and conditioning.

A few others mentioned the core work, so I'm going to definitely work more on that. As well as getting fitted running shoes. Right now I have some really comfortable Brooks running shoes that I got a year ago.. but many I need new ones if anything.

msliu7911

Nothing ever tore up my body like running did. I only do interval training now alternating sprints and slow jogging and all the issues I used to have from running all the time stopped such as shin splints, aching knees, hip and lower back pain.

I'd rather do sprints and lift weights than run distance ever again.

Right now my goal is to someday run a half-marathon. However I do like intervals, light jogging, and lifting. I think I'm mainly running right now because it has been making me feel good and I like to set mini goals for distance. But you do make a good point about the negative long-term effects on the body. Especially since I do pavement running..

CarsonRuns

...negative long-term effects on the body. Especially since I do pavement running..

There are negative long term effects? If you are referencing the myth that running damages your knees, that has been debunked by reliable sources more than once.

wilsoje74

When training for longer runs you shouldn't increase by more than a mile per week.

crista_b

Make sure to stretch your hips really well after running. Stretching your hips will help your back too. Here's some good ones for runners: http://www.runnersworld.com/health/move-those-hips

Here's some info about proper running form which will also help: http://www.superskinnyme.com/how-to-run.html

Alwayssohungry

I used to. I began seeing a chiropractor for adjustments and it helped me out immensely!

My chiropractor has untangled me so many times I can't count. If it happened that fast a MD won't help, if you're lucky they'll send for blood work, x-rays, and send you home with an anti- inflammatory as well as freak you out with the C-word.

You know what you did and one adjustment from a chiropractor (or two depending how bad you messed yourself up and how long you've waited) and the inflammation goes away immediately and the pain follows close behind.

Miracle worker.

gogojodee

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