Advice running with long term back pain

[Redcat19]

I'm currently on week 8 running 28 minutes on a treadmill set at 8.8kph but have begun to notice an increase in back pain over the last couple of weeks. I went out last week to a local park to run, an experience I found difficult all round.

My aim is to complete C25K on the treadmill and run outside for shorter occasional runs for fun. My goal is to run 5K but finding it frustrating how my back may limit my achievement.

Could I wear a back support?

Are there any other runners out there dealing with back ache/pain? How are you coping? Any advice please?

[Runfatgirlrun71 Graduate]

I do suffer back pain, as I have a disc issue, so be interested in this thread. I have found doing some hip flex stretches after a run has helped reduce it, and I do run on grass where I can for cushioning ( although it’s harder ) and good trainers are a must. I also try to drag my posture back up when I notice I am hunching. I’ll wait for the replies as I am also interested.

[Redcat19 Graduate in reply to Runfatgirlrun71]

I must invest in some new trainers currently running in sketchers.

[Runfatgirlrun71 Graduate in reply to Redcat19]

They make a lot of difference. Get you gait checked ..it’s part of the service if you go to a running shop

[Redcat19 Graduate in reply to Runfatgirlrun71]

Sound advice thanks.

[Sqiff]

Hi Redcar. I'm very much a newbie on here and I hope the following helps.

I have a lamonectomy, 3rd disc, about 30 yrs old. Pain is fairly constant but no need for meds.

The biggest problem so far is I needed to be out on me own away from a mate that has an horrendous sense of humour....if distracted I think more likely to trip. Any minor trips I make then the jolt/pain that follows I can 'listen' to so I know it's OK. The advice on the forum...and that japenese film, and using a slow approach, and been vital to me to be able to carry on.

Finally....I think, for me anyway, the mind game is enormous. The fear of possible pain overtakes what I'm actually trying to do so I think keep revisiting my original goals is really useful. I also keep reading the posts on the forum and I find that helps.

I hope there may be some help in here for you. The excellent resources available are a must to read and Re read I feel.

[Redcat19 Graduate in reply to Sqiff]

Great to read your comments and know I'm not alone. The benefits I am finding are worth running for - I'm fitter, less tired on rest days and a happier person. So we must continue but listen to our bodies. I have tried the Japanese running technique and have found this beneficial.

[Lindylou16 Graduate]

Hi Redcat19,

You’ve done great to get to Week 8. I have done all my running on a treadmill as I had a discectomy some years ago and found that the last few long runs gave me some lower back pain. I’ve used a Tens machine on a massage setting and also done some stretches (cat stretch, hump and hollow) and that seems to help. Perhaps see a physio if things are getting too much just to make sure you’re not doing any damage. Definitely get good trainers too. I ran the Westminster Mile on Sunday and really struggled with running outside, it hurt my back and knees so it was back to the treadmill today and I finally completed C25K, yippee! Good luck with the rest of the program and I’ll be cheering you over the finish line 😀

[Redcat19 Graduate in reply to Lindylou16]

Many thanks for your comments and advice. Congratulations for completing C25K. Celebrate your success tonight. 🍸🎉🎉

[Runfatgirlrun71 Graduate in reply to Lindylou16]

Well done !