back pain while running

bryandynaxus3
bryandynaxus3 Posts: 51 Member
edited November 10 in Fitness and Exercise
So my lower back starts to ache really bad when I'm running before I'm finished my run. Tips?

Replies

  • lawkat
    lawkat Posts: 538 Member
    Do you do any core work? I have found that the stronger my core, there is no back pain. Pilates is great for core work.
  • nineateseven
    nineateseven Posts: 65 Member
    ^^Second the advice for core work. If you don't have a strong core, your legs are practically dangling from your body. It'll make more work for your quads and put a lot of stress on your lower back. I have two friends who had back injuries that turned out to be due to a weak core and tight upper legs (hamstrings and quads). Also seconding the recommendation for Pilates. Fantastic core work that also builds flexibility and balance. If you do Pilates, you either want to start with a trained instructor (like a class) or do a lot of research about proper technique or you won't get the full benefits.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    First focus on keeping your abs contracted while you run.

    Also check that you're not excessively rotating, nor sticking your butt out ("swayback"). Avoid over-striding.

    If those tips don't help, you might need to have your form checked by an experienced runner, or possibly a physical therapist. Or post a video of you running on a treadmill, viewed from the back and side.
  • bryandynaxus3
    bryandynaxus3 Posts: 51 Member
    All these tips sound great thanks. My core does get neglected a lot. I'll try working on core more!

    Plus I've always walked funny, pointing my toes at a 45° ....the school I went to even had someone come in and try to correct it but it didn't work. It's possible that might have an effect on my back pain maybe?
  • Elise4270
    Elise4270 Posts: 8,375 Member
    Definitely core. I let mine get so weak, that it caused muscles to shut down, and some firing to take the place of the ones that wouldn't turn on. So, work that core!

    My problem snowballed. Isometric exercises and gentle repititious stretching.

    I'm doing PT and its been the best thing ever. Shame its taken me 5 doctors in 3 years until one said it was worth trying.
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