Back Ache

[horrorpaws]

I started couch to 5k over 12 months ago, and graduated 10k last December.

Now I run 3 times a week between 5 and 10km

I have lost weight and my body shape has changed, and I feel great. I am within good BMI although top end 24.5. 56 years old, mostly over the menopause

For a few months now I have had back ache after running. I warm up and stretch and use a foam roller, it is not severe. manageable, but I would obviously rather not get it, I have worked hard on my running posture and foot strike and I don't think I have any obvious flaws

I run in the morning and I am fine afterwards but when I have to get up in the night for the cat (a whole different story) my back is very stiff and sore, the next morning , a non run day. it takes a while walking and stretching to "wake my back up" I am then fine until the night after my next run.

I have done strength exercises in the past, but I have stopped as I was worried about exacerbating the situation. I cannot work out what is causing the problem, so I don't know the best way to fix it. Persevere with strength training? Use my arms more or less when running? I have consciously started running slower, which does seem to be helping. Where I live is very hilly, but I like that. I don't know any specific back warm up exercises .

Any back tips would be greatly appreciated

[nowster Graduate10]

As a guy it's not something I'd have any direct experience about, but there is a possible cause of back pain in ladies. Is your sports bra fitting correctly? My partner has terrible troubles with her back due to this sort of thing.

[horrorpaws in reply to nowster]

I had not thought of that, and my body has changed shape, although I am not sure I would get anything any tighter on, I shall ponder

[horrorpaws in reply to horrorpaws]

Thinking about this a little more, it is lower back pain, not across my shoulders which is where bra problems are probably a problem

[Mormor1 Graduate10]

HI Horrorpaws, do you do any back stretches last thing at night when you are in bed, and the same first thing in the morning? The one where you are lying flat and you place your arms under your bent knees to bring them as far up to your forehead as you can? It's supposed to open your spine. Another one that helps me with back pain is to stand against a wall with your heels and shoulders touching the wall.. Pull the middle of your back in to touch the wall too. Hope these make sense, easier to do than to describe!

[horrorpaws]

Yes I understand what you are describing, maybe I could try before and after a run

[Mormor1 Graduate10 in reply to horrorpaws]

It should be the small of your back against the wall so no gaping!

[DylanTheRabbit Graduate10]

Hello, horrorpaws. I got lower back ache while doing C25K and it got better with strength exercises. Planks, bridges and supermans. There's some advice on exercise for back ache on the NHS website. nhs.uk/conditions/back-pain...

I didn't follow that whole video as prescribed, but did make sure I did a little every day.

When I stopped, after a while (and possibly overtraining on my bike), it came back. It's definitely worse for me now if I've been sitting down too much, whereas a sensible amount of walking, running, cycling and strength training seems to keep my back healthy.

I hope you're feeling better soon.

[horrorpaws in reply to DylanTheRabbit]

That video is perfect thankyou

[Woollyweaver Graduate10]

Sorry to hear that you are suffering with a bad back. Obviously I don't know the precise nature of your problem, so do consider seeking advice from your doctor or a physio. Any exercises mentioned here may not be appropriate for your circumstances. And do be cautious when trying anything new!

I have been prone to lower back problems for years. When I eventually saw a Sports physio ( for hamstring problem) I mentioned my lower back ache and she told me that I probably have a weak core. So she recommended exercises similar to those mentioned by DtR - planks, bridges, etc, plus lots of toe taps. Also physio recommended these yoga poses - cat/camel & child pose - regularly throughout day to open back up, especially if I have been sitting down too long (I now improvise a standing desk for work).

I hope you manage to sort yourself out.

[horrorpaws in reply to Woollyweaver]

Thankyou, I am being cautious, at the moment it is not too bad and I don't want to do anything that might make the situation worse. Core strength sounds possible, but planks feel like putting on more pressure, OK I hate doing planks so any excuse. Little and often and build up strength work gradually sounds like a plan. I really could do with seeing a physio but its a bit pricey

[Woollyweaver Graduate10]

I know what you mean about planks - I hate them too! I was advised to start at 3 X 30 secs, with 1 minute gap ( child pose is a great rest position), building up very gradually to max 3 X 60 secs. Take your time - we all start from a different place, so be kind to yourself!

[Woollyweaver Graduate10]

Btw, have you tried the Strength & Flex forum here?healthunlocked.com/strength...

They may have more tips...