Back Strain Week 3

[ManchesterRunnerBean]

So started week 3 this week and appear to have given myself back strain. Have pain on certain movements in my left mid back area. Not sure how long to leave it before attempting next run. Really don’t want to leave to too long but obviously don’t want to make it worse. Probably should have done some warm up / warm down stretches but was squeezing in during work day. I’m also less than a week before period and usually that makes aches and pains worse due to those lovely prostaglandins. I have chronic neck problems and migraine and my neck is playing up at the moment also. Hoping back will be ok by time period is done but also worried that will have been too big a break between runs!?! Advice anyone? X

[JaoJao]

Sorry to hear this, I have had niggly aches and pains recently too. One of my knees was playing up and I’m sure it was down to uneven surface whilst out running and I have a pain between my shoulder blades which is like a pulling pain (maybe a nerve pain). I found that the recovery days really help sort them out as well as giving them a rub with a gel.

I am W3 like yourself and I don’t want these aches to interrupt my c25k journey so it’s a good time to listen to our body and take extra care if needed.

In the c25k blog post it says you could have anything up to 2 weeks out without losing conditioning and can pick up where you left off. I don’t want to have a 2 week break in this journey if I can help it.

Are the 5 min warm up walks not helping you? The c25k blog post has some advice around this.

For your back maybe a hot relaxing bath with some Radox? Followed by a rub with a pain relieving gel? I keep ibuprofen gel handy for these sorts of things.

Best of luck and let us know how you get on x

[ManchesterRunnerBean Graduate in reply to JaoJao]

Thank you. Radox sounds like a plan! I think it was a cold morning and the warm up walk poss want quite enough but I feel better now I you’ve told me up to two weeks to not have to restart. hoping it won’t take that long! Fingers crossed.

[ButtercupKid Graduate]

Do your stretches properly and take it slow and steady. If it hurts, slow down, and if it still hurts, slow down again. You can do it x

[ManchesterRunnerBean Graduate in reply to ButtercupKid]

Thank you

[ButtercupKid Graduate in reply to ManchesterRunnerBean]

You’re welcome ! Hope it goes well x

[Bowlofsteam Graduate]

When I was in the early stages of C25k I developed random back pain. I also had knee pain and consulted a sports physio who was incredibly helpful- gave me leg/glute strengthening exercises for my knees and core strengthening exercises mainly for my tummy- apparently if your core is weak, it can lead to back pain- and running can make that worse. I’ve also had 2 children and my tummy muscles had separated slightly (diastasis recti?) which was also making things worse.

Advice would be, take things easy- gentle core strengthening and if it becomes worse or doesn’t shift- consult a physio... Good luck.

[ManchesterRunnerBean Graduate in reply to Bowlofsteam]

Thank you. Defo going to do some core strengthening exercises when I’m recovered!

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on minimising impact, stretching after every run and dealing with injury.

Runners need good core strength, so cross training on rest days is beneficial.

You won't lose significant condition in the first two weeks of non running, so rest until pain free.

Enjoy your journey

[ManchesterRunnerBean Graduate in reply to IannodaTruffe]

Thanks InnodaTruffe I will study that one later.