Lower back pain!

[Tim82]

Hey guys, I'm just starting my couch to 5k journey and I've already hit a stumbling block. I only did my second session last night and I seem to be suffering with terrible lower back pain.

I'm 36 so no spring chicken but would like to think I'm in reasonable shape. I do weight training 4 times a week and train in Muay Thai twice a week. I've been doing this for the past year or so with great health benefits. Thought I would aim to reach 5k but a bit disheartening that I'm already experiencing pain that has stopped my other activities!

Is this type of pain normal for beginners to the program? I'm doing the jogging on a treadmill and using good running shoes.

Could it be an issue with my form or is it something that I need to just persevere with?

Manly thanks for your help.

Tim

[Oldfloss Administrator Graduate]

Welcome and well done...

Please, do check out the post for Newbies...

healthunlocked.com/couchto5...

There is so much sound information there...

We do expect normal aches and pains with running... even if fairly fit... Take it very slowly and steadily and try to land lightly... warm up well and stretch well afterwards too...

[Tim82 in reply to Oldfloss]

Great tips. I hadn't been stretching before or after running, just the warm up down walk ... Come to think of it I do this before any other type of exercise so will give that a go!

[Cally73 Graduate]

I suffered dreadfully with my back last year and had to stop at end of week two as I couldn’t straighten up it was so bad. I was at the physio who discussed how much impact goes through your spine when running. He said to really strengthen my core with Pilates. I have done this for several months and found it much better this time around. I am now on week 5 and no lower back pain at all. May be something to think about,

[Tim82 in reply to Cally73]

I'll look into that, thanks 😁

[Oldfloss Administrator Graduate in reply to Cally73]

Well done..this is why we advocate core strength and stamina exercises on some of your rest days...there is so much non impact work you can do.

Your body,as you have found out needs to build up alongside the running legs.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Back pain is not the most common issue for new runners, especially a relatively young and fit individual, after just two sessions.

The impact of running is the main factor in most new runner's aches and pains and there is advice in the guide on how to minimise that.

How did you select your running shoes? Without a gait analysis or some knowledge, it is possible to buy running shoes that are inappropriate for you and may be at the root of your problem.

Runners need good core strength, but I would have thought with your weight lifting history you would be in good shape in that respect. Normal strengthening for this is bridges and planks.

All I can suggest at this stage is to try slowing down and follow the other advice on minimising impact. Possibly try wearing some other shoes. Have an extra rest day or two before having another go.

If it persists then you need to consult your GP or physio.

Take care.

[Tim82 in reply to IannodaTruffe]

Thanks for taking the time to write that detailed reply 👍 I'm going to read through the info linked above. I had my running shoes about six months ago (they've had little to no use) but I did get my gait measured and they suggested a good shoe for me at one of the bigger sports shops (they were also quite expensive!)

I've been doing core work, planks, side planks and crunches.. so maybe adding the running onto that could have just been too much 👍 I'll rest for a few days and try stretching before and after my next run.