I don’t know if anyone else finds this but I’m finding this running lark a huge amount of trial and error.
So I found this excellent Core Strength exercise plan, only it’s not so excellent as it’s made my back worse 🙄 So I’ve gone from having hip bursitis to my old favourite of lower back pain and I can’t do anything that jars or irritates it. Needless to say, I’ve dumped the exercise plan. That meant not just Parkrun but any running is out of the window yet again 😩😩😩. At least the exercise bike and cross trainer are still my friends, I’ve just got to find the right strengthening exercises that aren’t out to finish me off!
I’ll get through it, I know I will and I’m so grateful to be able to write about it on here to let off steam. Thank you for listening to my rants 😁 Maybe I should just remember that my body is a lot older than what goes on in my head 🤣
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TailChaser
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Thanks Elfe5 I really appreciate it and I think you may be right. I’m going to see how the next few days go, I’ve still got some exercises from when I went to the physio a few years back about it so I can always give those a go instead of these gym based workouts. If these don’t do anything there’s a really good sports physio in town I may visit. 🤞🤞👍
You rant away! Oh gawd you poor thing! You're made of strong stuff though so you'll beat it ~ but what a bummer! Yes maybe a sports physio is an idea? I've never needed one, but just to ensure the right kind of exercises ?? Keep us posted, fingers still crossed 🤞🤞
Sorry to hear about the pain! My old man has some pretty bad back pain, a couple of bulging disks and risk of them exploding. He's much better atm though, he's using DDP Yoga.
Ooh, that sounds nasty, I hope he recovers ok. I have been thinking maybe Yoga or Pilates is the way so thank you for that, I’ve just found some DDP Yoga YouTube videos that I’ll look into.
It's pretty good and pretty accommodating. It's yoga, with calisthenics and dynamic resistance. Best thing is, it's no impact so no sore joints or anything.
Make sure to go to classes as well for yoga alongside the videos as the instructors will correct your form. Good ones will also advise if you should sit out on an excersise or to do alternatives hope it improves!!
Thanks Leggy_lass, yes I know what you mean as I have done both types of classes in the past. I used to go to Pilates run by Physio’s but they’re too far away now as I’ve moved. They were excellent. I used to very gentle yoga classes too so when I did them at the leisure centre a couple of months ago I came home in shock at how energetic they were. I’ll stick to gentle anytime!!
I’m sure I will find an answer, it just takes time and patience. I know not to push it too far these days.
Hi I have a similar problem of alternating hip and back pain. I would advise going to see a physio for an assessment and advice on suitable exercises that will help. Good luck!
Hi tail chaser! I feel your pain - literally and metaphorically. I have had repeated lower back/hip pain off and on for decades (and I’m only in my 30s!) and i used to find it was exacerbated by running. I found a couple of good physics/chiropractors and my friend who is a very good Pilates teacher all gave me roughly similar exercises to do and the same advice: not to start too hard with the exercises! The problem with trying to improve your core strength if you have lower back problems is that often the cause of your back pain is your back doing the work that your core should be doing. So if your core is weak and your back is compensating, any hard exercises that are intended to strengthen your core (leg lifts, tummy crunches, burpees) will instead recruit your back muscles to compensate for the weak core muscles and quickly turn to more pain. The key is to avoid large classes or online videos until you have spent a lot of time with a professional who can look at exactly one you’re using you’re muscles and advise you on which exercises will help you. If you can find a GOOD physio or chiropractor or Pilates teacher and have a few one on one sessions where they teach you some gentle exercises to build up your core strength and tummy muscles without straining your back this will help. Then do the exercises gently and religiously paying attention to your limits and noticing when you’re recruiting your back muscles not core muscles. I can give you recommendations based on where I am (London): six physio (expensive but worth it - a mix of manual physio, exercise instruction and some pricey one-on-one Pilates classes - does work though!) and Neil Austin on Harley st - very reasonably priced and good at patiently explaining what muscles you’re using wrongly and how to improve them. If you’re anywhere near Exeter in Devon my friend Vida Cleland runs Haven Pilates and has a real gift for understanding people’s bodies and how they can use them better. If neither of those are local to you try and get some personal recommendations if you can!
Thank you Holsmols, that’s very interesting and helpful. You poor thing, it sounds like you’ve really had to work hard at sorting your back out over the years. My osteopath did comment that I’d been very lucky to last until my mid forties to develop back problems. I didn’t think of it in that way of using your back vs core muscles. Pre-children I had very strong core muscles but they’ve gone to pot over the last 15 years.
I’m in the West Midlands so London wouldn’t be practical, however we have a very good Sports Physio practice not too far so I will go there. I used to go to Pilates run by Physio’s but unfortunately that’s too far away to be practical now.
To be honest I’ve been there, got the t-shirt for most of it (local Sports Physio, osteopath and Pilates classes all recommended in the past) so I should know know better than to have strained it again. It’s my own fault for thinking I was still 25 not 50, lol!
Thank you again for such a comprehensive reply, much appreciated 😊👍👍
Well the good news is (for now at least!) the C25k seems to have enabled me to take up running again without (so far, touch wood!) hitting the back problems which have quickly surfaced in the past... I think the answer is in remembering to do my back exercises in between runs and by forcing myself to follow the programme instead of racing off at whatever speed I think I can handle aerobically, so that my body and muscles can remember how they’re supposed to work together and catch up in terms of strength and recruiting the right muscles for the right job! One thing my chiro always reminds me is that as soon as your muscles get tired the weak ones (core) switch off and allow the strong ones (back) to take over, which is why for running and any strength training it’s important not to push it too hard to start off with and just build up slowly. Patience is key to all things, it seems!! Good luck and I hope you get yours sorted soon....
Fantastic! C25K such a great program! I got so carried away with being able to run again that I completely forgot about my back (it had been good for about a year)!!
Everything you say makes complete sense: I overdo it and get carried away in the moment. Like you, aerobically I am fine (now), I just forget that my body isn’t so. Once my back is ok I will make sure I’m not so competitive with myself and attempt to take it gently... My aim now is to ensure I keep that aerobic capacity whilst strengthening my core. Then eventually I’ll be strong enough to move on. It will happen, I know it will as I’m not going to give up on it.
Last thought: The other thing I have found helpful (courtesy of the Born to Run book I am in love with) is to focus on good form and technique, and to let go of all attachment to speed. Speed and stamina/endurance will follow good technique slowly but surely without risking injury. Pushing your speed and/or distance while ignoring form (or the signals from your body during and after) is a recipe for disaster. But having read Born to Run I am now convinced that running can be good for your back in the end as when done properly it should recruit and strengthen your bum muscles, which are a major muscle group we are designed to use a lot but don’t really engage in our daily sitting/walking lifestyle, so once again the good ol’ back takes over doing the work our bums are supposed to do! Also don’t forget the 5 min warm up walk at the beginning of your run so your muscles have a chance to wake up and engage before you put them to work. Good luck with it and hope you get back to running soon!
You’re totally right. I do need to slow down I just find it very, very, very difficult not to push myself as hard as I can go. I think I feel I’m not using my time properly if I don’t. But, I also, always, do my 5 minute warm up, whether out on the road or in the gym, and I always stretch it out afterwards. One of the reasons I’m so frustrated as I know so many people get away without doing it!! I’m sure running must be good for your back at the end of the day, just as it’s good for all your joints, bone strength etc.
Hi Holsmols would you be able to send me more information on your Friend Vida Cleland Haven Pilates Exeter? Desperate to try yo Improve my core as Back collapsed again took me back to Hospital. But Now with Hip Bursitus difficult to improve etc!!
Hi there! I sent you a link to their website but I don’t think it allows me to send the link. If you google ‘haven Pilates exeter’ you should find it though, the website is called exeter Pilates studio (dot) com without any spaces!
Good luck, feel free to ask for Vida and say her friend Holly recommended you get in touch. I think they are quite busy at the moment but worth persevering, I’ve been to several Pilates classes and teachers and I would say she’s the best I’ve ever been to, even discounting my friend bias! She really does have a gift for understanding the body and how we use them.
I had surgery on my back 5 years ago for a bulging disc. Everyone from surgeon to physio recommended Pilates for strengthening the core. Hope you feel better soon. Back pain is horrible
Thank you Elles78, at least I haven’t got that, that must have been really difficult. I’m going to do a mixture of Pilates and yoga I think, no squat thrusts ever, ever, ever again 😫😀
Oh no TailChaser, I'm so sorry to hear those excercises have made things worse again I hope you find a good physio or equivalent - lots of sensible advice above. I have my second physio appointment on Tuesday - even though my lower back felt so bruised after the last time he worked on it, I think that and the excercises he gave me to do have been helping. I hope you find something that works soon x
There is Eiralas, I’ve been quite overwhelmed by the response. Yes, I think with any therapy you have to go through a few bruising encounters before things start to mend. My osteopath did amazing things with my bursitis but I think a physio will be better to help me move on with my back (what do I sound like!! Little old lady me!! 😂). Like you though, I’m not going to brave it until I’m convinced there’s no other way (it gets expensive doesn’t it?!).
The support and encouragement here is great! Good to get these things sorted out before we really do become old ladies I'm so lucky that as Univeristy staff I can visit the uni sports physios for a (small) discount on their normal rates, and I figure in the long run my health is worth it. I appreciate that I'm lucky to be in this position though, and there have certainly been times in my life where I could not have afforded a visit to a physio no matter how discounted their rate was! Good luck - I'll be very interested to hear how you get on
Hello, sorry to hear that you're suffering. It's so hard to wait for healing when you want to get on with getting fitness back. I'm with you mentally! Best wishes for the return of form so you can get out there.
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hope it improves!! 
I hope you find a good physio or equivalent - lots of sensible advice above. I have my second physio appointment on Tuesday - even though my lower back felt so bruised after the last time he worked on it, I think that and the excercises he gave me to do have been helping. I hope you find something that works soon x
I'm so lucky that as Univeristy staff I can visit the uni sports physios for a (small) discount on their normal rates, and I figure in the long run my health is worth it. I appreciate that I'm lucky to be in this position though, and there have certainly been times in my life where I could not have afforded a visit to a physio no matter how discounted their rate was! Good luck - I'll be very interested to hear how you get on 
Easing back into it from the IC :D
1st Consolidation run didn’t go well 😔
Week 5 Run 3 - didn’t go so well. What next? 
Back up to 5k after the IC, feeling happy.
Wk 6 R1 Well less eventful (not cats) but didn’t enjoy 
