Running and back pain

MisdemeanorM

I generally don't run because I have 2 herniated lumbar discs and it tends to irritate them. I have noticed that running barefoot does not jar the same way though. My sis-in-law is going to be in town in April for a 1/2 marathon and I thought it would be great to do it with her (very slowly!). But it would be all dependent on my back cooperating. I'd need to be able to do about 3 miles on one mile off for 13 miles, probably about 10 min miles running and 15 walking. I think physically I can do it no problem (I do a lot of cardio and strength now, just not a lot of running.) if I start training running a little too ... and by running... I mean jogging! But, I wanted to know if anyone has found out how to jog w/out back pain and if anyone with a bad back has tried the barefoot shoes (ie Vibram's Five Finger) which I think could help remove the heel impact that hurts my back.

Thoughts? I'm actually seeing a PT in a few weeks so they might be able to help suggest some things (or shoot me down), but if I think I will do this, I want to start sooner than later to not lose any weeks of training while waiting for their opinion.

bethvandenberg

are you on Facebook? Check out the couch25k fan page and they put up articles about form. I find if I concentrate on standing straight up and keep my core solid it's was easier on my back and knees. I also have some disc problems in L5S1 so I have to be careful.
Hope that helps.

Chenoachem

I am a barefoot/minimalist shoe runner. I have never had a bad back, but I do have bad knees and switching to barefoot has been great. For all my running I use Vibram Trek Sports since they have better traction for trail running and are warmer since I am not acclimated to winter. It does take time to used to since it is completely different muscles than heel striking.

For references on form I would recommend "Chi Running" by Danny Dreyer and "Barefoot Running" by Micheal Sandler.

www.chirunning.com
www.runbare.com

Good Luck.

mikeyml

Is PT short for personal trainer or physical therapist? Just curious because in your situation it could be either. I had surgery on L4 and L5 about 5 years ago so I know exactly what you're going through. I too found that shoes make a big difference. I haven't tried barefoot shoes but when I switched to some proper running shoes that actually fit correctly I noticed that I was in less pain. Another thing I would suggest is doing some core exercises before you actually start running. I don't mean sit-ups or crunches but more of a mild pelvic thrust. They teach them in physical therapy but I don't know if you've ever been. It might help you loosen up your core muscles and keep your pelvis in a neutral position while jogging.

MisdemeanorM

Is PT short for personal trainer or physical therapist? Just curious because in your situation it could be either. I had surgery on L4 and L5 about 5 years ago so I know exactly what you're going through. I too found that shoes make a big difference. I haven't tried barefoot shoes but when I switched to some proper running shoes that actually fit correctly I noticed that I was in less pain. Another thing I would suggest is doing some core exercises before you actually start running. I don't mean sit-ups or crunches but more of a mild pelvic thrust. They teach them in physical therapy but I don't know if you've ever been. It might help you loosen up your core muscles and keep your pelvis in a neutral position while jogging.

physical therapist in this case. I do have decent core muscles (it's the only thing I have been able to do to keep it from hurting ALL the time) and have been trying to keep them up as much as possible - being 4 months preg. Hence the SLOW reference in the OP :laugh:. I'll be 7 mos by then about. With my first I climbed a mountain in Alaska at 7 mos. I need something grandma would frown on to do this time too . The good thing is you can register up until 4 days before and the price does not change, so I would not decide for sure if I would do it until then. And of course, I can always walk it if I have to. I think I could go out tomorrow and walk a 1/2 marathon if I wanted.

SweetPandora

I would speak to the PT before you get your hopes up.

I ran a half marathon with a pulled hip flexor and seriously hurt myself and was sidelined from all exercise for over 2 months.

It sounds like you have great intentions but is it worth causing further back issues?

All the best in whatever you decide.

Karen

mikeyml

physical therapist in this case. I do have decent core muscles (it's the only thing I have been able to do to keep it from hurting ALL the time) and have been trying to keep them up as much as possible - being 4 months preg. Hence the SLOW reference in the OP :laugh:. I'll be 7 mos by then about. With my first I climbed a mountain in Alaska at 7 mos. I need something grandma would frown on to do this time too . The good thing is you can register up until 4 days before and the price does not change, so I would not decide for sure if I would do it until then. And of course, I can always walk it if I have to. I think I could go out tomorrow and walk a 1/2 marathon if I wanted.

Wow - that's amazing! I don't think I could climb a mountain right now and I'm definitely not pregnant. Although if I were a woman and you judged by my stomach you might think I am. :laugh:

Anyway it sounds like you're taking all of the right steps to try something adventurous and fun, but also keeping your health in mind. I try not to let anyone tell me I can't do something because of my back issues. I test myself from time to time to see what I can get away with. I also know there are some things I can't do no matter how badly I want to. Under normal circumstances I would say that running a half marathon wouldn't be one of those things. But my back cringes when I think of carrying around excess abdominal weight and trying to do an intense workout. However I think you would be safe if you chose to walk the entire thing.

No matter what you decide I wish you the best of luck. And if you go through with the half marathon then I'd love to hear all about it.

MisdemeanorM

No matter what you decide I wish you the best of luck. And if you go through with the half marathon then I'd love to hear all about it.

1/2 Marathon is out Ended up re/more herniating the disc 2 weeks ago (doing nothing! seriously, I did it clipping the leash onto my lab... who comes up past my knees...) to where I could not move and ended up in the ER and emergency back surgery. Ah well. Maybe next year.

mikeyml

No matter what you decide I wish you the best of luck. And if you go through with the half marathon then I'd love to hear all about it.

1/2 Marathon is out Ended up re/more herniating the disc 2 weeks ago (doing nothing! seriously, I did it clipping the leash onto my lab... who comes up past my knees...) to where I could not move and ended up in the ER and emergency back surgery. Ah well. Maybe next year.

Awww....I'm so sorry to hear that! How are you feeling? Keeping you in my thoughts because I know how boring the recovery can be.

MisdemeanorM

Sore and yes bored, though I just got released this week to go back to the gym for treadmill, bike etc, so that's good.

mlb929

I am a barefoot/minimalist shoe runner. I have never had a bad back, but I do have bad knees and switching to barefoot has been great. For all my running I use Vibram Trek Sports since they have better traction for trail running and are warmer since I am not acclimated to winter. It does take time to used to since it is completely different muscles than heel striking.

For references on form I would recommend "Chi Running" by Danny Dreyer and "Barefoot Running" by Micheal Sandler.

www.chirunning.com
www.runbare.com

Good Luck.

DITTO!!! I was about the make the same exact recommendations. ChiRunning also has a forum board to ask experts. Love the support there.