Back pain- Should I continue?

[Milk_Honey]

Hi, I'm just looking for a bit of advice. So today I completed week 5 run 3 - even though I had back pain yesterday I thought it might be ok. The run went really well and I'm not sure if it's related but I do still have this horrible back pain/ stiffness making it hard to get up and down and move in general. Do you think I should wait until the back pain goes completely before continuing? I'm 32 and have never experienced this before.

[IannodaTruffe Mentor]

You probably need to work on your core strength, which is essential for all runners.

Do you stretch after every run? 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.

[Milk_Honey Graduate in reply to IannodaTruffe]

You are right I definitely need to work on my core strength. I do a proper stretch after every run but I will hold for longer as you suggested. Thank you.

[IannodaTruffe Mentor in reply to Milk_Honey]

For core strength you need planks and bridges or something similar.

[Basil1066 Graduate]

I have spondylolisthesis - a back condition, not severe but niggling pains on and off. At the first sign of back pain that doesn't dissipate within a couple of hours I hold of running. Thankfully not suffered any major setback so I'd advise easing off a bit. Also Iannoda's comments re stretching can help.

[Tasha99 Graduate]

Are you straight enough when you’re running? You might be stooping over. Imagine you have a run balloon attached to your head pulling you up.

[Milk_Honey Graduate in reply to Tasha99]

I thought I was but ill try to stay more mindful. thank you

[Indielass00 Graduate]

I have had back problems since my late 20s and I would definitely say stop running until you feel pain free. Definitely work on core muscles in the mean time. I find Pilates great for that. Also lots of walking helps me. Good luck!

[Milk_Honey Graduate in reply to Indielass00]

Thank you very much

[Speedy60 Graduate]

Yoga with Adrienne on YouTube is good. It helped me a lot when I started. I'd also say look a a few videos on running posture and check out core strength exercises. Good luck!