Runners with back problems?

AddieOverhaul

Hello everyone,

A little over a year ago I started running for the first time in my life, and grew to love it. I had worked up to about 7 or 8 kilometers when I put my back out about 4 months ago. I have had ongoing back issues for years and finally got an X-ray done. I have mild scoliosis, disc degeneration and bone spurs.

My chiropractor has basically said that I don't have much "cushioning" left between the joints but I can go back to running if I start back at the beginning, increase 10% per week and don't go over 5km, and make sure to keep my form good. He also has said I need to strengthen my core to protect my back.

I'm a bit nervous to start running again. I don't want to make my back worse, but atthe same time, I have put ten pounds back on in the last 4 months since I stopped running, and it is my favorite form of exercise and I'm not good at sticking with anything that i don't really like. I love hiking but can only get out for a hike once every 2-3 weeks.

Is anyone else in a similar position or have any advice?

KristiRTT

I have a bulging disk and L5-S1 and have had time off of work for pain and physical therapy! The injury happened about 2 years before I started running. My pt had advised beginning to stregthen the core and proper shoes for work and working out. I was nervous to start running because I was not in pain and never wanted to feel that pain again. With proper shoes and a very conservative approach to running, even less than 10% sometimes with plenty of "cutback" weeks, I have been running for over a year, completed a few 5k, a 5 miler, and 2 half marathons totally pain free! My advise for what it's worth, listen to your body, never run through pain. Work on core a few times a week , then start some weigh training for your back as well! Hope you get back to this great sport soon!

AddieOverhaul

Thanks! That's great to hear. I've had back issues for a long time, but this last bout was so bad I've been scared to get back into it. I've started working on my core and will ease back into the running slowly. I'm glad to hear it hasn't been a problem for you!