Advice for back strengthening

[Tris71]

I am really enjoying the running and the App. Now on week 8. I never through I would get this far as I do get back ache. My osteopath has really supported me doing the running however and as well as doing the One You stretches I do some Pilates stretches before running.

I have had to have 3 or 4 breaks of a few days however in getting to week 8 due to back pain. If there are any other runners that suffer from back pain who have any top tips I would love to hear from you as I am really enjoying it and don’t want to give up. I really want to be strong enough to do run 2 or 3 times a week and stay injury free.

Thanks Chris

[IannodaTruffe Mentor]

Runners need good core strength which can be worked on very effectively with planks and bridges.

The Strength and Flex forum may provide you with more specific advice.

[Tris71 in reply to IannodaTruffe]

Thanks. I’ve now registered with Strength and Flex as well. It was good to read your introduction post which I found really useful.

[Speedy60 Graduate]

I tried yoga but couldn't get on with it, but yoga with Adrienne on YouTube might help you. In the days of normal I went to the gym. Now I use resistance bands at home for strength training.

The best thing I ever did for my back/core (and balance) was a stability ball class. That's a all a distant memory too now unfortunately, but I'm about to buy one to use at home over the winter. You can get them for around £20 on Amazon. They are brilliant for backs.

[Tris71 in reply to Speedy60]

Thanks. I will try that

[Roxdog Graduate]

I don't know about your particular back issue, but do know that an achy lower back can be helped by keeping your glute muscles very strong. Maybe try incorporating bridges into your exercise routine? You might already do them, but they are the best thing I've done to deal with various issues, including hip soreness and achy lower back. Good luck. I take 2 rest days between runs too as it seems to suit me and there's no harm in taking extra rest days.

[Tris71 in reply to Roxdog]

Thanks. This is really useful advice. I’ve joined a gym to try and build up some extra strength and may move to running twice a week for a bit

[Avoidinghills Graduate]

Agree with the advice. I got to w8 r3 and my back became a real problem, so I saw a sports therapist and I have a number of strengthening exercises and stretches which I do daily. The bridge is part of it, but all the exercises focus on strengthening the lower core, hamstrings and glutes. I’m now back to running but pretty much had to start again... good luck.

[Tris71]

Thanks. I know I have tight hamstrings and need to strengthen my gluts and core. It’s frustrating that I am so nearly there at week 8 and fitness wise I could keep going but can’t ignore the back ache.