Back Pain

[Penny321]

Since starting C25K I have experienced some lower back pain!

It's just above my butt,mainly on one side! Is it just my body getting used to running?!?! Should I get it checked out?

It's just like a dull muscular ache... options please?

I don't want to stop running, I'm on W2R3

[Carolinemcd Graduate]

If it's on one side it may be that you are straining it a little. Are you carrying a water bottle or phone on that side? Is your running route slightly raised on one side? Perhaps try go the other way round or try a different route. I have a pain in my right butt cheek and I think it's because I lead with that leg, so I set off on the right, and when I'm short of breath I count 3 in 3 out and the first 1 is with my right leg. These little things make a huge difference.

Good luck getting it sorted.

[Penny321 in reply to Carolinemcd]

Thank you!

[davelinks Graduate]

Yes, probably just the way you run, your body has to get used to it. Just take extra rest if needed, you could rub in some anti inflammatory cream, but my guess is it will fade away if you take the runs slow and steady. Do - Stretch your hamstrings, calves and hip flexors on a regular basis, while still warm.. well done on starting!😊

[Penny321 in reply to davelinks]

Thanks x

[gdcgray Graduate]

Great job!

Things responding and getting accustomed to the new work. Maybe now is a good time to check out some videos on proper running form / posture. Briefly, keep a fairly straight line from your shoulders, through your hips. The upper body should run tall, this helps the feet land under the knee and load under the hip as each foot strikes the ground while running.

On rest days, it's good to do exercises like hip kicks, lunges, step ups, squats, clams etc... to strengthen those hip flexors, quads and glutes. These along with the stretches davelinks mentioned will keep you well.

We often have an imbalance in the sacrum and some counter-muscular compensation putting strain on one side. It's important to keep the hip and sacrum as level as possible. The running form, exercises and stretches will bring this about.

A little on a regular basis goes a long way.

W2R3! Awesome!, stay the course and take 'er easy.

Sandy and Sage have some great tips. Also type in "form" or "technique" in the search on these channels and there are more helpful videos.

1) youtube.com/watch?v=XOUJLv1...(Not working as expected?) Sage's channel

2) youtube.com/watch?v=wCVSv7U...(Not working as expected?) Sandy's channel

[Penny321 in reply to gdcgray]

Thank you so much x

[MrNiceGuy]

Look at exercises that work to strengthen the transverse abdominis, a deep lying stomach muscle that helps to maintain natural curvature of the lower lumber region.

[Penny321 in reply to MrNiceGuy]

Thank you x