W6R2 sore back

I haven't posted before, but read lots of the posts on here. This is my 3rd attempt at graduating from C25K and the only time I've ever really enjoyed it-largely due to the lovely Laura and the podcast.

Finding the runs surprisingly manageable, but today my lower back really hurt (I didn't stop, but wanted to🙁) I don't think I'm going too fast as only covering 2.2 miles on average, I do have a history of back problems, but was hoping the program could possibly even help with that.

Just downloaded the strength and flex podcasts to see if that helps, but I'm looking for any other advice. I REALLY don't want to take a break, as I haven't missed a run/week yet.

All tips and advice welcome!

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7 Replies

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  • Is that including your warm up walk and cool down time.. ? Maybe you are landing heavily... heel shock absorbers may help... ?

  • We have to use our back muscles or they get weak. So C25k, along with any other exercise you can do, particularly yoga and or pilates, swimming, would be fab.

    C25k done really slowly should be ok for your back. Do you walk much? Walking really compliments C25k and should be do-able. Try and walk more each day.

    Good luck

  • I walk my dogs for at least an hour everyday, so do a far bit. Was recommended Pilates by my physio, couldn't find a local one so did yoga instead-but didn't really get on with it-perhaps I'll give pilates a go.

  • No, I'm fine during warm up/down- so maybe some shock absorbers. Is there a way of not landing heavily? I try very hard to land heel first and not be too Bouncy when I run; and bar the back I'm injury free so far!!

  • I got the shock absorbers when I started C25K ...and they helped...The trick to landing lightly is described in many ways... ...running on egg shells or I particularly love... Kissing the ground with your feet :)

    Thing is, not to try too hard to land in a particular way...the impact on bits of us is incredible, so maybe, just land the way it feels right for you ? Keep it light and smooth? :)

  • I had similar problems - pain in lower back which started after about 5 mins for the duration of the run but eased when I stopped. I'm a nurse from before the time we had hoists etc so familiar with backpain l went to see a chiropractor who gave me exercises to do to strengthen my muscles and I started Pilates. It's really helped and I can run further and further before the pain starts.

  • Hi Debs, thanks for the advice. I did wonder about seeing a chiropractor, just to see if they could help. X

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