Unscheduled break at W5

[JulieG49]

I’m so frustrated that an old back injury flared up just as I was about to tackle W5R3...was all geared up for a 20 minute run! The back injury causes mild sciatic-like pains down one leg. I’m hoping to get back to it next weekend but will start at W5R1 again I think.

Does anyone else manage back problems/sciatica with running? Thanks.

[pollyp1 Graduate]

How frustrating!

Yes, I do. I've found that my back is much better since I started running (and lost weight). BUT I always listen to my body when I have sciatica; I've had it long enough to know whether I can run through it or not. It's really hard learning your limits but the best way to improve them is to learn them and push them GENTLY (took me yeas of massive set backs to learn that). Better safe than sorry, you'll get back to it and, if you stick with it, it will improve. Good luck.

ps: I should be running today / yesterday but it's far to icy to chance. My back history still makes me wary!

[JulieG49 Graduate in reply to pollyp1]

Thank you, great advice. I’ll take a little bit more recovery time and see how it goes. It’s icy here too so running this weekend wouldn’t be sensible anyway!

[misswobble Graduate in reply to pollyp1]

The niggles happen but should clear up as you get stronger. If you have back problems then being slimmer and stronger will help. Under-used back muscles need work. Pilates will help and yoga. Core and strength work too

I am doing a beginners yoga dvd at home and I’m think it’s brill

You can take longer breaks between runs. Always run very slowly for this programme ! No need to push at all!

Good luck 👍

[JulieG49 Graduate in reply to misswobble]

Thank you. Pilates has been recommended to me for a while but I have just haven’t got round to signing up to a class! Not enough hours in the day! I will sign up to one after Xmas and I am taking it easy, no rush to get to the end, just want to feel fitter and stronger

[mrrun Graduate]

I had lower back issues as well as pain around shoulder blades. Pain when walking, pain when sleeping, pain when sitting down. Well, I didn't like that.

That originated from what l did in life as well as woeful posture, i.e. 'pub posture' where a body leans to one side holding a pint which is much heavier than a cigarette in other hand, a mixture of which messed up my balance. And, of course, a chronic lack of aerobic activity.

Now, 5 things changed all that:

1. Out with pub posture

2. Osteopath's magic hands

3. Running

4. Slimmer body than ever

5. Planks, planks, squats and more planks.

As a result l built up my inner, core muscles and I'm, at 54, feeling better and stronger than ever.

I'd say, book those classes and work your time around them.

Best!

[JulieG49 Graduate in reply to mrrun]

Thanks! I’ll try but between a job, 3 kids and trying to fit in 3 runs a week it’s not always straightforward! I know it needs to be done though so I will prioritise. Well done on your improved fitness, it’s what I aspire to.

[Oldfloss Administrator Graduate]

Make sure you are feeling back on form and keep moving, ( which you surely do with the family and a job :)) ..Maybe try these exercises too?

runnersworld.com/sweat-scie...

[JulieG49 Graduate in reply to Oldfloss]

Thank you. All suggestions gratefully received. Aiming for a repeat run on Saturday, see how that goes

[Anthie Graduate]

Hi Julie! I've been struggling with my back for ages, getting "blocked" with terrible lower back pain, unable to walk for 3 days or more at times. As mmrun says, a lot of it comes from "posture". And as Pollyp1 said, I've found since I started the programme, that I've actually strenghtened my back muscles. There used to be a time when I never went out without painkillers just in case I got stuck (one day I was sitting at a table and my back blocked just getting up...). I was very careful when I started the programme but the plan is so gradual that it really helps.

Anyway, I can understand how frustrating and depressing this can be! But heal first before you go out again and then yoga or stretching classes if you can fit them. Pilates and exercices are good for core mucles but stretching is needed if you suffer from chronic pain (because with the repeated sciatica crises and with age, our muscles tend to shorten which then means you're more likely to hurt yourself again). I've been doing it for 6 years now and I don't think I woud've been able to run before all the work. But make sure someone can tell you you're doing the right moves. Can you get a physiotherapist to guide you first?

Rest well and take care of your back. I hope you'll be able to run and pick up on week 5 next week.

[JulieG49 Graduate in reply to Anthie]

Thank you Anthie. I have a chiropractor appointment next week. Things are easing, just don’t want to make it worse before it gets better. I’m hoping that my muscles will strengthen over time with more running. Things can only improve from here!

[Anthie Graduate in reply to JulieG49]

I hope the chiropractor will fix it! You're definitely right to take it easy and gently (plus, the cold weather doesn't really help when you're in pain: muscles get all tense and short increasing the risk of injury or of pain). Enjoy the rest!

[Langley-Loper Graduate]

I suffer with the exact same pains you describe. Early in couch to 5k I had a flare up and stopped running. It took a while to settle and I got bored waiting so went running anyway. I found running cleared it up quicker than sitting around resting - I'd be in pain before a run but the running eased it. Please seek medical advice as well though as yours may not improve with running in the way mine did.

[JulieG49 Graduate in reply to Langley-Loper]

Thank you. It certainly eases when I’m walking so I’m hoping running will help. Glad your pain settled.