Lower back ache

[Ajay99]

Hello all, I am feeling so thrilled to have got this far (just finished W6R2) but in the last 5 minutes tonight I started getting an ache in lower left back - I am thinking this probably has something to do with my gait or weight distribution (and there is a lot of weight to distribute) - I may unconsciously be compensating for the pain in right ankle perhaps but wondered if any of you such knowledgeable community has any insight? Its happened on the last 3 runs so don't want it becoming an issue as the runs get longer. Fortunately it goes away during the cool down walk.

[JetsOwner Graduate]

Oh. I don’t know the answer. But empathise.

[Oldfloss Administrator Graduate]

The longer runs do throw up some issues for folk. Try to relax, try to land lightly too...kissing the ground with your feet I call it

Also, makes sure your stamina and strength exercises are upped too for these longer runs

[Ajay99 Graduate in reply to Oldfloss]

oh yes, where do I find those? Am doing yoga regularly but maybe should do something extra for the running

[Sadie-runs Graduate in reply to Ajay99]

A stronger core can help with the lower back. If you already do yoga you will be familiar with core yoga poses - boat is a good one (or half boat, a bit easier!) And planks! The best core strengthener known to humankind! Google to find instructions on best practice/posture. I swear by plank - just one minute a day - but you can start at 20 seconds and build up.

In the meantime...Deep Heat! Feel better soon.

Sadie-runs x

[Ajay99 Graduate in reply to Sadie-runs]

really helpful thanks! once per week plank prob not enough!!!

[Sadie-runs Graduate in reply to Ajay99]

Sadly not! 😂 I hate planks, but they work.

[AlMorr Ambassador Graduate in reply to Sadie-runs]

I managed a 3-minute elbow plank this morning, I do other planks during the week too, however, despite that I still occasionally get lower back pain, just slightly. 15 years ago those pains were much worse, but since starting some yoga, planks. pushups, situps and a little running the pain is not too bad, so I do think exercises including running helps to relieve the worst of back pain.

[Ajay99 Graduate in reply to AlMorr]

Yes, planks are my goal! Funny how a day goes by and you realise you haven't done one though!! If only I could forget to eat sometimes...🙃

[AlMorr Ambassador Graduate in reply to Sadie-runs]

As part of training for a 5k run could I recommend a couple of Youtube Plank Exercise videos which I do on a daily or weekly routine.

1:- 5-Minute Workout That Replaces High-Intensity Cardio (11.47)

2:- The Three-Minute Perfect Plank Workout (3.39)

3:- 7 Minute Plank Challenge (9.48)

There are many more but I think those 3 are suitable for us here on healthunlocked.

[Ajay99 Graduate in reply to AlMorr]

Great, thanks, I'll try them after Easter!

[Rignold]

If it goes away again, don't sweat it.

[mergirl101 Graduate]

Well done on the run, sorry to hear about your back. Might be your posture. I go to Pilates and agree planks and bridges will help. There are great tips on YouTube if you google running tips and try and find Chi Running. When I get back home I'll try and find some links and message you! Stay strong! 💪💪💪

[Ajay99 Graduate in reply to mergirl101]

Thanks! Planks it is!

[Gillma Graduate]

Make sure you’re not twisting your upper body as you run. I was doing some fancy dance-running to music early on and got a similarly located pain. Keep yourself facing forward with your core muscles ‘on’.

[Ajay99 Graduate in reply to Gillma]

Yes, engage the core, that's a good one. I'm definitely not doing dance moves on my runs though! Unless shuffle shuffle pant drip counts as that!!