Lower back pain

[Quarrymate]

I have (slowly) progressed to week 4 runs and managing the runs okay but have found that after a run I get bad lower back pain. It is worse on the right side but there on the left too. I am carrying quite a bit of extra weight. Is there anything I can do to manage this?

[Cally73 Graduate]

It may be worth doing exercises to strengthen your core. I started the programme but couldn’t continue due to back pain. I was advised to do Pilates which has made a huge difference for me.

[Tasha99 Graduate]

Check your posture when you run - that your not leaning forward too much - imagine your head had a helium balloon attached.?

[RunRunRun13 Graduate]

Make sure your looking up, chin up when running and not leaning over as this should help. When I started I had lower back pain so you need to do strengthening excercises ie plank, pilates or yoga which will really be beneficial for you. Lower back pain disappeared and it will for you once you get stronger.

Yoga with Adrienne on You Tube has a lower back video (just don’t do too much too soon)

Good luck with your running.

[Katkat2987 in reply to RunRunRun13]

I love yoga with Adrienne!! I’m forever recommending her to people too.

[Oldfloss Administrator Graduate]

Are you warming up well and doing your post run stretches...?

[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 the NHS Strength and flex training plan, all of which will help.

Runners need a strong core and lower back pain is often a symptom of a core that needs strengthening.

Enjoy your journey

[primaballerina]

look in my posts for a pigeon pose - and see if that helps a little! (I have pictures).

[theoldfellow]

One extra thought, over what others have said. You are not constipated? Sometimes, I speak from experience, that can appear to be lower back pain, especially if it is on one side. No-one wants to talk about it, but we all have guts!

Runners have more guts....

[Jogunlikely Graduate]

I too would recommend pilates or some kind of core strengthening.

It's also worth thinking about your posture whilst you are exercising. Sorry I know there's a lot to think about without adding to it! But to start with you may have to actively engage your core muscles whilst running.

Do not do sit ups as they are more likely to damage you than do good. Plank is one of the best and there are plenty of 30 day challenge to help you build up. Just make sure you watch a you tube video that shows the correct form.

Good luck with the rest of the program 👍

[Foodbaby Graduate]

I think our bodies all protest at some point in this process, for me it was knees. I did have a gait analysis and invested in a decent pair of trainers which seemed to help. Hope u can overcome this issue.

[Abaggs Graduate]

I had exactly the same when l started running and started doing strengthening exercises for my back, but found it was a vicious cycle. I would run and get a sore back, do the exercises and get a sore back! But with persistence it does work, l am a year and half from starting and my back is pretty much sorted. I do a short sequence 3 or 4 times a week, including plank, squats, sit ups, lower back specific exercise. I probably do 10-15 minutes but over time it definitely works.

I think the key is finding what works for you and don't overdo it, build up gradually.

Good luck 😀

[Quarrymate]

Thank you for your advice. I am also doing pilates and attend a class weekly, so trying to improve my core strength too. Will establish a small routine of stretches to help. Thanks again.

[triwoman]

I don't know whether this will work for you, but having been turfed out of running for years due to lower back pain and only returning via C25K now, I found that if I deliberately concentrate on relaxing my lower back while tucking in my tummy and shorten my stride so that my hips move forward less, the back pain vanishes quite quickly. The moment I stop, I go down on all fours and do some cat stretches then roll over and hug knees to chest while breathing out. This was suggested by my osteo and pilates instructor and though it seemed naff to me, it actually worked.