Running with lower back osteo arthritis

[Raisemeup]

Hi, I'm just doing Cto5k and I'm on w3r3.

I used to run (sprinting) at school, I've not really run since and now I'm in my 60s with osteoarthritis of my back which is not overly troublesome but I'm also cautious about not making it worse. Does anyone else have this condition and how has running affected if at all? Thanks.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Raisemeup Graduate in reply to IannodaTruffe]

Thanks, I've been reading through the advice which is helpful. I was quite surprised that the Cto5k app Plan, doesn't include stretches before and after, rather than, or as well as, the briisk walking warm up/down. It seems OK though, I have only minimal aches which lessen each time.

[IannodaTruffe Mentor in reply to Raisemeup]

I think the reason for not including it in the programme, but suggesting it , is designed to keep it all light and palaver free. Insisting on stretching would put a lot of people off, bu I highly recommend it.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

[Archerygoddess Graduate]

My husband has a degenerative back problem, so I started C25K on my own. Second run on week 1 he announced he was coming with me and I was horrified. You can't run! It's too high impact! You'll be sorry!

One year later we're both still running. If he's having a bad day I run on my own, but by and large the exercise seems to help. Strengthening your muscles and improving your range of movement puts less pressure on your joints. Be sensible. Listen to your body and stop if it hurts. Oh, and don't forget those stretches.

[Raisemeup Graduate in reply to Archerygoddess]

Thank you very much for your interesting reply. I thought as long as it doesn't feel worse, I'll do it. You can spend too much time waiting to see if it's going to get worse, may as well get fit in the process and hope it doesn't is my way of thinking. I will stretch as you say.

Best wishes to you and your husband and thanks again.

[MontyMooDog Graduate]

Hi. I've got a degenerative lower back and best things I've done is lose some excess weight to get that extra load off your back and also invest in a good pair of proper running shoes which are highly cushioned to help absorb impact. Be sure to build up to the program gradually and ensure that you don't overstride and therefore heel strike. A good warm up to include dynamic stretches and a good cool down to include static stretches as well. On rest days try to do a bit of gentle yoga or pilates to build your core muscles. Hope this helps and good luck👍

[Raisemeup Graduate]

Thank you very much Monty. Luckily, I'm not over weight and in normal times practise yoga and ballet exercise so understand exactly what you mean.

I need to work on pre and post run stretches and am going to make sure I also do them. As for my feet, I had proper shoes fitted at a good running shop and I think they are a great help.

Best wishes to you and enjoy your running.

[GoogleMe Graduate]

I crunched my L1 as a child bouncing off a moving car and was assured I would get osteoarthritis in my 60s. Not long to wait... I am very much a no fuss runner... with one exception, I do fuss about my running surfaces...

I don't stretch before or after the run and my warm up and down walk is not especially brisk (brisk walking is painful for no great cardio impact for me, that's why I run) The only times I ever feel a need to stretch after a run, it always turns out I have skimped on the five minutes walk.

I do now do yoga regularly but it isn't in association with my run.

I wear minimalist trail running shoes rather than lots of padding (although to be honest I'll run in light walking boots or Keen active sandals too) I avoid running on hard surfaces (such as trails) more than a couple of runs in succession and hardly ever run on pavements or tarmac at all.

I have been running for 8 years. To date I have not had an injury (other than bramble scratches and a scar where I tripped) I will often be motivated to go for a gentle run as pain relief.

[Raisemeup Graduate]

Thank you Google, that's all very helpful to me just starting out. I'm running on grass just to be cautious, but will try hard surface as I progress. Overall, the message seems to be, don't let back problems prevent running but be aware - it's got to be better than taking to the armchair that's for sure. Best wishes and many thanks.