Sore back after running

Joanna2012B
Joanna2012B Posts: 1,448 Member
in Fitness and Exercise
Ok friends, I have been running for a year. I did stop during December and January. Recently I have had a very sore lower back after my run. I am presuming it's because of my posture, but I am very conscious of my posture during my run. Has this happened to anyone else?

Replies

  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Gut feel is core strength, but it depends how far you're running and what sort of pace you're doing.

    If you do have a deficiency in core strength then you'll find as you fatigue that your posture declines, which will play into back pain.
  • LiveLoveRunFar
    LiveLoveRunFar Posts: 176 Member
    ^^ core strength, do some planks and ab work it really helps. Check your shoes too, and maybe have your gait analyzed at a running shoe store. I used to get it with worn shoes and even when the wear was not that noticeable
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    Thanks for the replies. My core is actually pretty strong, I do a lot for my core. My shoes are new, just got them in January. The only thing I recently added is hills, but that shouldn't do it, right? The sore back has only been in the last week or so. My distance is not far, I run 5km, my pace is faster though.
  • Aed0416
    Aed0416 Posts: 101 Member
    My first thought was hills. Yes, I do think they could be contributing to your back soreness.
  • kristinegift
    kristinegift Posts: 2,406 Member
    edited April 2016
    If you're running more hills, it's probably a posture/form thing. Focus on keeping your back straighter, even though you want to lean forward on the hill.

    Do you do a lot of things focusing on your back-core as well as your front-core? I used to get a lot of lower back soreness after long runs, and that's mostly subsided now that I do planks, push-ups and bridges 3x a week.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    I do actually find myself leaning forward on the hills, I will try to maintain my posture on the hill. I do a lot of planks, pushups, bridges and supermans.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    i would also consider tucking your tailbone. many people run with duck butt. by tucking your tailbone you will stand/run straighter and with better posture
  • Noelv1976
    Noelv1976 Posts: 18,948 Member
    Joanna2012B wrote: »
    Ok friends, I have been running for a year. I did stop during December and January. Recently I have had a very sore lower back after my run. I am presuming it's because of my posture, but I am very conscious of my posture during my run. Has this happened to anyone else?

    Oh man, have you had any serious back injuries? done any crazy hiking? high impact aerobic activities? I recently found out I have degenerative disc disease, aka arthritis on my lower back, same pain that you're describing. If all those core workouts you're doing doesn't make the pain go away, go see a doctor. I thought I needed to work more on my core, so did all those core exercises, but that pain in my lower back never went away. Not saying you have it, just saying go see a doctor if all fails.
  • JoRocka
    JoRocka Posts: 17,525 Member
    happens to me on anything over like 4 miles unless I'm grabbing my abs more aggressively and thoughtfully. More conscious engaging of your transverse abs- my back hurts when I run to long because if I don't have my pelvis tilted SLIGHTLY *forward*- then my spine is getting massively jarred as I run- engaging your abs to help point the tail point more down helps keep that from happening.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    I will try tilting my tailbone, it makes sense. No serious back injuries, it is right in line with me adding the hills. I think it is posture related, but I will keep it in mind @Noelv1976 !

    Thanks All!!!
  • mbaker566
    mbaker566 Posts: 11,233 Member
    Joanna2012B wrote: »
    I will try tilting my tailbone, it makes sense. No serious back injuries, it is right in line with me adding the hills. I think it is posture related, but I will keep it in mind @Noelv1976 !

    Thanks All!!!
    here is an illustration of what i meant
    anterior_pelvic_tilt.jpg
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Joanna2012B wrote: »
    I do actually find myself leaning forward on the hills

    It sounds like it will be your form, although if you're only doing 5K then it seems odd to me. Given what you're describing as core work your form shouldn't deteriorate enough in 5K for back pain to be an issue.

    Whilst your shoes are reasonably new, it may be that they're not entirely appropriate for your gait, which might contribute. I'm finding a new pair I've done about 60 miles in aren't working for my gait, even though they're the same model, albeit a different year, to three pairs of previous shoes.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    great job
  • positivepowers
    positivepowers Posts: 902 Member
    Noelv1976 wrote: »
    Joanna2012B wrote: »
    Ok friends, I have been running for a year. I did stop during December and January. Recently I have had a very sore lower back after my run. I am presuming it's because of my posture, but I am very conscious of my posture during my run. Has this happened to anyone else?

    Oh man, have you had any serious back injuries? done any crazy hiking? high impact aerobic activities? I recently found out I have degenerative disc disease, aka arthritis on my lower back, same pain that you're describing. If all those core workouts you're doing doesn't make the pain go away, go see a doctor. I thought I needed to work more on my core, so did all those core exercises, but that pain in my lower back never went away. Not saying you have it, just saying go see a doctor if all fails.

    This was my first thought, too. Musculoskeletal pain feels different than bone, joint or nerve pain, so if it doesn't feel like muscles, see a doctor.
  • positivepowers
    positivepowers Posts: 902 Member
    edited April 2016
    moyer566 wrote: »
    Joanna2012B wrote: »
    I will try tilting my tailbone, it makes sense. No serious back injuries, it is right in line with me adding the hills. I think it is posture related, but I will keep it in mind @Noelv1976 !

    Thanks All!!!
    here is an illustration of what i meant
    anterior_pelvic_tilt.jpg

    Sleeping on your back with a pillow under your knees or on your side with a pillow between your knees will help your posture too.

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