Back relief

[Xmrkn20]

I graduated from C25K two months ago and since then have done consolidation runs, either 30 minutes or 5K, which takes me about 39 mins. Still don’t ‘enjoy’ the running bit; well I say ‘running’ but it’s jogging at its fastest, plodding otherwise! But have a sense of achievement and have been good at sticking to three times a week.

Then last week I woke up with lower back pain, think it may have been a trapped nerve but it just didn’t release all week. Was getting very depressed as I know how easy it is to get out of the exercise habit and I didn’t want to undo all the work I’d put in. So I bought a back brace to make sure I didn’t strain anything further and went for a slow jog yesterday. Amazing!! Back stopped hurting while I was exercising, I enjoyed it more as I was taking it very easy and today my back has eased. Slow and steady really did work for me and I think the gentle exercise has helped a lot more than sitting still.

I should make it clear I am not advocating exercising with injuries, but in this particular case it worked for me and it made me realise that I can go even slower which adds to the enjoyment!

[Annieapple]

🍏 Yes slow & steady is the answer to helping prevent injury. The very best way for back problems is to strengthen your core!! Prolonged sitting is the worst for a sore back.. according to the NHS & The British physiotherapy Association. They have lots of information on their websites & all the best back exercises to both strengthen and relieve back pain.

in general with support systems unless advocated by a physio, is that we don’t strengthen our muscles ourselves. It may feel very helpful but long term strengthening your core will prevent the problems in the first place. I learned all this the hard way & was given this advice. Take a look on our strength & flex forum for lots of ideas.

Please do seek medical attention in case the underlying issues are more than a niggle. As you have said yourself it’s not wise to run with an injury!

Do keep in touch & let us know how you fare!!

healthunlocked.com/strength...

[Xmrkn20 Graduate10 in reply to Annieapple]

Thanks Annieapple. Back now much better and I will start doing the yoga exercises for lower back too.you’re right about building up the core, I know mine is weak. Will continue wearing the brace when I jog for a while to ensure my back remains stable.

[Gthants 60minGraduate]

I went to see a physio for a slipped disc. Three months down the line he recommended C25K and I have been running since then, graduating last summer. I'd say the before and after stretches are vital and strengthening exercises/yoga/pilates help massively with running (and general health). I'd recommend seeing your GP and getting a physio referral if in any doubt at all about your back. As a long term sufferer it's not worth the risk. Having said that, the running is really helping with my long term back health! Good luck!

[Xmrkn20 Graduate10 in reply to Gthants]

Totally agree re stretches, the odd time I haven’t done them properly I have felt it the next day.

[Kjb04 Graduate10]

What a great happy ending! I know how you feel when I get any muscle aches and pains I’m scared to run or push it in case I have to stop altogether. Good for you for not giving up! I’ve found since the be started running my back pain is almost non existent so it’s good to stay strong and keep moving.

[Xmrkn20 Graduate10 in reply to Kjb04]

I think it’s good to be cautious though, I just found that doing nothing was making it worse so thought, if I had it strapped so no further injury could occur,I would try very gentle jogging. Was so pleased that it actually seemed to help!

I do also like the look of the yoga exercises that were recommended by the strength and flex group, for strengthening my back muscles.

[Kjb04 Graduate10 in reply to Xmrkn20]

Yes I find it’s always good to stretch lots. Hope it feels better soon