mid back strain w4r3

[22g94]

hello!

I was stretching and then making time for someone to leave the treadmill free by using the rowing machine and my back felt fine. Then started doing the week 4 run 3 set and immediately upon starting running felt a sharp pain (like a muscle spasm) on the right of my spine, mid back. I stopped and tried to stretch it out, used a foam roller (helped a bit) and then did the whole set in pain.

it is the first time i run on a treadmill during the program (im abroad in a city i dont know), i put a 0.5 % incline and was doing 8.5km/h- not sure if this had anything to do with it. I am now very sore, the more I cool down the worse it seems to get. Not sure what to do, there is a swimming pool maybe that could help? Or just rest it and take an ibuprofen ans hope it goes on its own?

any advice would be super appreciated!!

[Hidden]

If that pain persists definitely get it checked out by a health professional!

It maybe the case that something has gone into spasm? But don't definitely don't run in paints not worth the risk.

The speed and incline sound ok for the settings, it's recommended that when using a Mill to put the inclination on a minimal rise to replicate the running outdoors..

Be safe and run pain free good luck

[22g94 in reply to Hidden]

Thank you very much for confirming the treadmill specs were ok. And ok sounds like best not try to push through it and wait a bit until it settles, if not will check with physio upon my return to uk (in new zealand atm!). Thanks again

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

We cannot give a diagnosis but can recommend that you follow the PRICE principles linked to in this guide to the plan, which 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.

[22g94 in reply to IannodaTruffe]

Thank you very much for all the great advice, I had read the guide and quietly read a lot of the wonderful posts/replies. But I hadnt followed the links to the stretches and those are great. Need to print them out! Many thanks

[UnfitNoMore Graduate]

Hopefully this is going to pass quickly and not persist. As above go get checked out if this doesn’t settle soon.

Are you used to using a rowing machine? Those things are hard work and exercise just about every muscle we have. I can run 20 miles… one of those can floor me in well under 30 minutes! They’re probably, in fitness terms, the most beneficial piece of kit in a gym… but I don’t think I’d ever use one before a run!

If this settles, it’s more than worthwhile to add some core strengthening work to your routine if you’re not already doing it. Some pains are injuries and others are simply a weakness being exposed… strengthening work helps protect against the injuries.

[22g94 in reply to UnfitNoMore]

Sounds like a very good idea to work on my core. I used to do a lot of kayaking but in the last 5 years pretty much no core. I think you are right the rowing was not suitable and it felt a bit off (even though it was only 5min), perhaps I was doing a weird posture and that triggered the back issue. Thanks for the advice!

[Instructor57 Graduate]

Great advice so far so not really much I can add .But I will reiterate the advice on not running with pain, follow the PRICE principles in the guide and if it persists then seek the advice of a sports physio .

They are worth their weight in gold !

Good luck !

[22g94]

UPDATE- I followed the advice, rested from running for 6 days (but continued doing normal life, walking, stretching a lot when flying across the globe back home etc) and I have today done week 5 run 1 without any aches! now thinking of ways I can work on my core during the program and afterwards, as im hoping to pick up the rhythm again.

many thanks for the advice