Anyone here got a bad back?

[Sofabunny]

I have a lower back problem ..has dogged me for 25 years..it's a disc problem so not to do with strained muscles...I was worried about whether running was right thing to do...I started C25K at end of April..back has been fine..until Saturday. I have been running on treadmill deliberately because it's easier on joints...on Saturday I felt the tell tale sign that my back wasn't happy...anyone on here with back trouble will know what I mean..you suddenly are "aware "of your spine in a way that normally you're not. So..I've spent the last 3 days in a lot of discomfort..and unable to sit down for any length of time.

Does anyone else on here run with a back problem? I am wondering if I should reconsider runnng.....??? :-|☹️☹️

[happysouls Graduate]

Hi, I have long term on/off trouble with my back. I certainly know that feeling of not rightness when you know you have to be really careful or you'll be completely immobile! Part of my reason for wanting to do this is so that I never have to be in that state again (sobbing in pain and unable to move for days)! For a long time I have been doing various exercises to build up general body strength and condition to help my back. When I started week 1 I was so tense, I think over a long time I've got in the habit of all my muscles being stiff and tense like I am braced for back pain, knee pain, hip pain! I took it slow and carefully and one of my runs I went even though I had a bit of backache. After a couple of weeks I felt really different, my body loosened up and I felt like the running had altered my whole posture and flexibility. I was aware that I was going up and down stairs and around the house freely without all the stiffness. It felt great! Whether its right for you or not I can't say, just thought I'd share how I felt about it. I really hope that long term it will help me massively with lots of problems!

[Cliff_H Graduate]

I had a prolapse L4/5 and pars defect and also managed to fracture my T10 vertebrae. I find that since I started running I’ve had much less problem with my back. I also do squats and stretches now to help my running which pay dividends for my back.

I still have the odd twinge but definitely better overall and luckily it hasn’t ‘gone’ again

[Irishprincess Graduate]

Yes, before running I was plagued with lower back pain and have since found out that I have a wonky pelvis, slightly flat feet and a very inflexible stiff lower back ( it just didn't move!) I've also slipped one disc (lifting a heavy pot in the garden 😩) which was so painful that I fainted so I wasn't sure if running was for me, but it's been one of the best things I've done for my back.

Running definitely has helped and keeps everything moving but I now do lots to strengthen and protect my back. I did mat pilates for years which helped but the biggest difference has been doing Reformer Pilates ( you use a resistance machine) and specific weights in the gym. Google for Reformer classes in your area. I'm also intending to go back to swimming but not breaststroke as that puts pressure on the lower back.

I also stretch my back every day and especially after a day working in the garden which use to give me a lot of pain. I'm mostly pain free now but you have to keep working at it.

I assume you have proper shoes as the wrong shoes can aggravate a bad back? One thing you could try is a podiatrist as insoles might take some of the pressure off. But strengthen your back is my number one tip and that should keep you running too! Good luck.

[Elles78 Graduate]

I had a microdiscectomy for disc prolapse L4/L5 and still get some residual sciatica / back pain. I’m on wk 9 and haven’t had any back problems since I started running. Pilates is great for back problems. Improves core strength and highly recommended by my physio

[Anggrrr Graduate]

I have a herniated disc L5/S1 and I totally know what you are talking about with the feeling of not-rightness. I call it "clicky back" when I suddenly feel like my spine isn't quite aligned right and I know I'm going to have increased pain.

Before I started working on c25k this time I'd been spending some time working with a PT on my core strength so I went in to the programme with better back muscles than I'd had for years. I also discovered that the traditional pre-run warmups (flicking, bouncing) don't do my back any good at all. Instead I do some static back and leg stretches and then a brisk walk. If I feel any pain during the run I stop and do a stretch. I also concentrate a lot on the movement of my upper body, making sure that I am pumping my arms rather than twisting.

My main problems are right side sciatica, tingling and numbness and my hamstring/thigh are weak so I've had some pain but mainly it's loss of strength now at around 30 mins during a run.

If I was you I'd probably not do any running until your flare settles then maybe get advice on core strengthening. Now I'm a graduate I am back with the PT to build on my core and legs to try and support me up to longer runs.

[Sofabunny in reply to Anggrrr]

I've found everyone's replies encouraging. I get sciatica if my back really plays up..I did develop a limp about 8 years ago and got referred to a hospital physio department where I had 4 months of physio ..which is the only effective treatment I have ever had after years of going to GP.

On reflection I think I have been concentrating on C25K so much that I haven't kept up with the maintenance physio routine I am supposed to do..

I am giving myself a week off from running whilst I do back exercises but will return to running.to give up now would be such a blow when I am so near to getting to graduate...and I think if running was going to upset my back surely it would have done so earlier on.?I have been running for over 3 months now..have had some setbacks along way so am way behind schedule on the programme ..but can say with pride I did run 28minutes before it all went 🍐shaped.🐱

[AlMorr Ambassador Graduate]

About 15 years ago I used to have back problems which lasted for over a week, however, since I started to exercise more often those back problems have practically gone away, if I do get them they are not so bad and only last at the most for a few days. Since I started C25K I have had had no back problems at all, but recently my lower hip has ached a bit, not sure if the running has caused that, all other exercises I do like planks, yoga, push-ups, sit-ups and kettlebell exercises are not affected whatsoever, it's only when I walk fast and run it gets sore, so I have decided to put any further runs 'on hold' until the soreness goes when I run.

[Dexy5 Graduate]

Well before my running, I had lower back problems. Portsmouth Health physiotherapy team run a very successful spinal club as part of its physio service. There is an hours session once a week for 6 weeks doing various exercises as a group of around 10-15 people . The exercises were designed to build up all the muscles that support the back so that the spine didn’t take all the strain. It included work using a rowing machine , mat work, balance board and fitness ball. It really worked for me and i now go to Pilates classes regularly which also concentrated on maintaining the core muscles. If your health authority does not do a similar service it might be worth asking a physio to design a set of exercises for you. I have had no problems with my back while running

[Sofabunny in reply to Dexy5]

Thanks. There is a spine gym in my area and initially it was suggested as an option .I had a long course of physio at my local hospital but then was assessed as having made such good progress that I was no longer eligible for spinal gym..typical 😏

My back is still bothering me today..but I can feel that it is recovering..which is a lot quicker than last bout, which occurred before I started C25K..

I have been neglecting my back exercises..which are core strength ones..tho not as heavy duty as your spine gym ones!

[Dexy5 Graduate in reply to Sofabunny]

Yes It sounds like you need to revisit your exercises and see if that helps you. Happy running sofabunny