Lower back...what to do?

[iwillbefit]

Past 2 days I have felt rather uncomfortable and stiff in my lower back. Seems worse after sitting. Strangely, I have no trouble whilst running :). Have just tried to contort my way on a foam roller but keen to hear your experience and advice for lower back. Thanks!

[BettyJane Graduate]

I have lower back pain most of the time. I over did it last June and my back was so stiff I couldn't bend to tie my shoes. An X-ray revealed Osteo-arthritis in the lower 3 vertibrae. I also had sciatica, which I think was due to swelling pressing on the nerve. I went through a course of Physio therapy and was given exercises to do and also had accupuncture. I slowly got back into running in September and I'm back up to 5k again, but not as fast as I was last June.

I find now that if I miss a few days on the stretching exercises my back feels stiff. On the whole I think it's a lot better when I'm able to exercise and run.

[misswobble Graduate in reply to BettyJane]

I think if you can run then I'd continue to do so. Watching how you sit, and trying to maintain a good posture will help, as will watching your weight. There are some gentle exercises that you can do to help your back as I did them when I hurt myself. I got mine via the Chiro but they're online too

[Lovefood1984 Graduate]

I went to a talk on back pain at work given by a physio therapist and her advice was to keep mobile (try to avoid sitting for too long) and do gentle exercises, the worst thing you can do is nothing as you lose muscle tone and it makes the problem worse (obviously avoid strenuous stuff too). Hope your back feels better soon.

[swanscot Graduate]

I'm just getting over lower back pain that kept me from running much in December. Mine was predominantly on one side and may have been periformis syndrome or mild sciatica. Either way I found it helpful to massage the periformis muscle (deep in the butt cheek, behind the glutes) by sitting and rolling on a lacrosse ball. I started with a tennis ball, but all the physio sites reuccomend a lacrosse ball, so I bought one and use that.

I did stretching exercises reccomended for periformis - which are similar to the stretches for IT band - so helped that too. Having recently started using a WiiFit balance board, it has confirmed that I'm un-balanced, which explains my running injuries. I'm still experiencing some stiffness in the hamstrings in one leg, which was the precursor to my back pain, so still stretching and rolling.

I also found it helpful to apply heat to my back and whenever I was sitting I stuffed a heat pad up my jumper! I got a gel 'hot water bottle' from Aldi and when I was at home was able to keep reheating it in the microwave oven.

[Hidden in reply to swanscot]

swanscot - I could've written your post as I've had exactly the same. I'm not keen on taking ibuprofen for too long as it upsets my stomach so prefer to use hot water bottle as the heat makes me feel better. Keep moving and I hope you soon improve

[Nerdio Graduate in reply to swanscot]

This sounds like a post I could have written. My Osteo/Physio loosens my back every time.

I have had piriformis syndrome and used stretching to sort it. Easy to find online. For my back I gently reach down to touch toes but more often lie on my back and pull my knees up to my chest. This is subtle but works.

Like you my balance was awful. WiiFit was laughable

I do some exercises where I stand on one leg with the other leg out in front a little, then squat down a short way. This will be tricky so you could use your fingertips for support on a wall.

Good luck and I hope this helps a little.

[Jaynew01]

I have a similar problem with my back and whilst sitting causes stiffness running is painless. You must stretch your back, running shortens everything so stretching counteracts this. Google specific back stretches. I was struggling a few days ago due to the work I had been doing over he last few months that required more sitting than I was used to and less running but after some stretching excercises I was able to complete my usual runs without any trouble. In addition try to build up core strength to protect your back.

[iwillbefit Graduate]

Thank you all for taking time to respond. I've been looking online at stretches and will start with these and see how things go. I graduated this morning(!) and, once again, no pain whilst running. So glad of that but keen not to seize up in the rest days.