Bad back and running. Can I?
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AlyAnnesBack
Posts: 44
*Copied from my post in back pain group. Wasn't getting any feedback*
I know this group is pretty dead, but I hope I can get some advice. I lost 80lbs and was running/sprinting lightly twice a week and horseback riding twice a week. So even though I was still very overweight at 205lbs (5'5'') I was very fit. Running kept me motivated with my eating and I felt such an accomplishment with it. Then in April of last year I was diagnosed with degenerative disc disease, a herniated disc (don't remember the numbers but mid to low back), and a slight curvature in my spine that could be the cause of my perfectly fine hips hurting (off and on past few years). Also my legs go numb and hurt sometimes when sitting in an upright chair (like in a restaurant). Possibly sciatica? I was working full time then at a grocery store and had had a lot of trouble controlling the pain with that and riding. I was told by my doctor I should stop riding all together and probably shouldn't be running. So I picked what I couldn't live without which was riding. But the expense of the pain and no running and my mental breakdown was a gain of 40lbs. So I'm back here after a long time and I need to get this weight off. I'm still in pain and it changes from day to day, but I only take meds if I can't stand it. Last night I went for a walk with my dog (which hurts my mid back and hips) and I couldn't help it:I wanted to run. So I sprinted about an 1/8 th of mile before my shins said stop. It was awesome and terrible. Because I wanted to keep going but I was scared to. So my question: can I run? I know y'all aren't doctors but I need advice. Is it worse to run at 245 lbs? Or to not run and either lose weight more slowly or not at all? Currently I'm eating 1600-1700 calories and riding twice a week. Quit my job for school and work at the barn (mostly walking and cleaning) 6 hours a week.
I know this group is pretty dead, but I hope I can get some advice. I lost 80lbs and was running/sprinting lightly twice a week and horseback riding twice a week. So even though I was still very overweight at 205lbs (5'5'') I was very fit. Running kept me motivated with my eating and I felt such an accomplishment with it. Then in April of last year I was diagnosed with degenerative disc disease, a herniated disc (don't remember the numbers but mid to low back), and a slight curvature in my spine that could be the cause of my perfectly fine hips hurting (off and on past few years). Also my legs go numb and hurt sometimes when sitting in an upright chair (like in a restaurant). Possibly sciatica? I was working full time then at a grocery store and had had a lot of trouble controlling the pain with that and riding. I was told by my doctor I should stop riding all together and probably shouldn't be running. So I picked what I couldn't live without which was riding. But the expense of the pain and no running and my mental breakdown was a gain of 40lbs. So I'm back here after a long time and I need to get this weight off. I'm still in pain and it changes from day to day, but I only take meds if I can't stand it. Last night I went for a walk with my dog (which hurts my mid back and hips) and I couldn't help it:I wanted to run. So I sprinted about an 1/8 th of mile before my shins said stop. It was awesome and terrible. Because I wanted to keep going but I was scared to. So my question: can I run? I know y'all aren't doctors but I need advice. Is it worse to run at 245 lbs? Or to not run and either lose weight more slowly or not at all? Currently I'm eating 1600-1700 calories and riding twice a week. Quit my job for school and work at the barn (mostly walking and cleaning) 6 hours a week.
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Replies
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I am a Physio Rehab Assistant: Don't run on land when you have those kinds of injuries at your weight. You should be running suspended in water. Talk to your doctor and a sport medicine specialist/physio about this...
quote: Every extra pound you carry adds up to 3 pounds of pressure on your knee joints when you walk, and 10 pounds when you run. So, if your BMI is 25 or more, you may be compromising the health of your knees. In fact, obesity is one of the biggest risk factors for developing osteoarthritis because it speeds the breakdown of cartilage. Dropping extra weight -- particularly body fat -- may be the single most important thing you can do.
Not just the knees - the back and hips as well. You may need to work with a biomechanics specialist (hopefully the sport med physio) to help retrain your posture while doing Activities of Daily Living. If you still choose to run - have someone video your stride and take it for analysis to the doc/physio.
Water workouts provide low or no-impact resistance and add a strength-training aspect to aerobic exercises such as walking or jogging.
Try to get a hold of "The Complete Waterpower Workout Book - Programs for Fitness, Injury Prevention, Healing" It is written by Linda Huey and Robert Forster, P.T. High profile athletes such as Florence Griffith Joyner, Jackie Joyner-Kersee, Mike Powell (world record long jump) and even thoroughbred race horses use this system. It even has rehab after surgeries eg: laminectomy, diskectomy
Most General Practitioners (family doctors) don't know much about physical rehabilitation as they have to be so general in their outlook and information base. Get a referral to a specialist. My GP doctor is also a runner and is very interested in sports medicine so I am a lucky one, besides having my own training... he knows stopping exercise is just not on my program and helps to find alternatives.
BTW, you can lose weight and fat% even while not doing much if any exercise at all. I had to do it that way due to major health issues.
Good luck, you can msg me anytime and let me know how things are progressing.
Liana0 -
Thanks! Great info!0
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Can you replace running with bike riding? May give you some of the same affects.0
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Thanks for all the info! And I tried biking...ehhh.0
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Any more advice?0
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I'm 240 and I have been able to run without any problems (besides some serious huffing and puffing). I would definitely try to get swimming! Its very easy on your joints but still a serious workout. When I run I do get a little achey in my knees so I have to run every other day but I can swim every day with no problem.0
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Any more advice?
Lol, probably not gonna get better advice than the physio rehab assistant gave. You may well need to deal with your issues before it makes sense for you to run regularly. Your eating plan is the main issue - exercise is a smaller part of the equation.0 -
You should take a water running class at your local Y or gym that offers it... great alternative to actual running when you have injury. I would not run with a back injury if I were you.0
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Running helps my husbands back, but IMO I'd lose a bit of weight first. At those cals you should be losing pretty steadily.0
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I am a Physio Rehab Assistant: Don't run on land when you have those kinds of injuries at your weight. You should be running suspended in water. Talk to your doctor and a sport medicine specialist/physio about this...
quote: Every extra pound you carry adds up to 3 pounds of pressure on your knee joints when you walk, and 10 pounds when you run. So, if your BMI is 25 or more, you may be compromising the health of your knees. In fact, obesity is one of the biggest risk factors for developing osteoarthritis because it speeds the breakdown of cartilage. Dropping extra weight -- particularly body fat -- may be the single most important thing you can do.
Not just the knees - the back and hips as well. You may need to work with a biomechanics specialist (hopefully the sport med physio) to help retrain your posture while doing Activities of Daily Living. If you still choose to run - have someone video your stride and take it for analysis to the doc/physio.
Water workouts provide low or no-impact resistance and add a strength-training aspect to aerobic exercises such as walking or jogging.
Try to get a hold of "The Complete Waterpower Workout Book - Programs for Fitness, Injury Prevention, Healing" It is written by Linda Huey and Robert Forster, P.T. High profile athletes such as Florence Griffith Joyner, Jackie Joyner-Kersee, Mike Powell (world record long jump) and even thoroughbred race horses use this system. It even has rehab after surgeries eg: laminectomy, diskectomy
Most General Practitioners (family doctors) don't know much about physical rehabilitation as they have to be so general in their outlook and information base. Get a referral to a specialist. My GP doctor is also a runner and is very interested in sports medicine so I am a lucky one, besides having my own training... he knows stopping exercise is just not on my program and helps to find alternatives.
BTW, you can lose weight and fat% even while not doing much if any exercise at all. I had to do it that way due to major health issues.
Good luck, you can msg me anytime and let me know how things are progressing.
Liana
Aside from your Doctor, I don't think you can get any better advice!0 -
I think you need to check with your doctor first, but water exercises would be easier on you I think. And swimming is GREAT for you. Then maybe biking instead of running because you won't have the jolt from the impact of running. Find things that are BETTER for your back and joints.........but DO check with the doctor to be sure.0
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I've had back trouble since junior high. I've had herniated discs a few times and sciatica pain for over a year. When I first started running, it really hurt my back, so I almost gave up.but then someone mentioned to me that if I worked on strengthening my core, it would probably help. It did! Look up core strengthening exercises and try those for a while. Also, start incorporating strength training if you haven't done so already. (Sorry if you do already. I only skimmed through the post).
Good luck!0
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