sore back

[Max14]

Hello - has anyone or is anyone experiencing lower back pain after running? I have just completed week 6 and loving it but after the last two runs of twenty mins and twenty five mins I have a sore lower back !

[Instructor57 Graduate]

There can be many reasons for experiencing lower back pain during/after a run .

But of course it's not something we can diagnose here on a forum ,

I would certainly suggest seeking the advice of a sports physio if it's ongoing .

Certainly do not run in pain .

Some of the common reasons are often muscle imbalances, where some muscles are weak but others tight .

Poor core strength or other imbalances are often reasons.

But again I must stress the importance of proper diagnosis from a professional .

Are you doing any strength and flexibility training as well as your runs ?

This of course becomes more important as the run times are increasing.

[Max14]

thank you so much for your response, I am doing some lower back and knee strengthening exercises alongside the running. Thank you for your advice .

[nowster Graduate in reply to Max14]

It could even be due to a change of posture from your normal one.

[Max14 in reply to nowster]

thank you, I am more aware of my posture now, thanks to running. Thanks again for your reply

[Kjb04 Graduate]

I often get lower back pain after a run but I do get it also from posture issues at work so it’s ongoing. If I stretch my quads, hamstrings and glutes thoroughly every day it eases it. Lots of twisting stretches are good two oh and a regular sports massage. Hope that helps. 😊

[Max14 in reply to Kjb04]

thank you so much for your advice- ( I think I have terrible posture) I have been doing some exercises and am booked in with the physio next week. Thank you again 😊

[Irishprincess Graduate]

Lower back pain can be very debilitating. I’ve had to work on my back for years and yes, running can aggravate things. It’s high impact and so that causes a lot of jarring on the lower back.

A strong core helps enormously. If you don’t already do pilates then you might want to consider starting. Tight quads/hamstrings/glutes can all cause a sore lower back so make sure you stretch these areas and use a foam roller where you can. Sitting on a tennis ball is great for the old glutes! When you hit that magic spot it’s heaven/hell 😫😍😂

A good warm up, cool down, stretching after each run are all critical to keep tightness at bay and I’d also second the suggestion of a regular sports massage. A good therapist can work wonders after one session but as you continue through the programme then you need to keep on top of the tightness so a regular massage is key.

I hope you get it sorted quickly. Good luck with the rest of the programme 🍀

[Max14 in reply to Irishprincess]

thank you so much for the advice, will give the tennis ball a go. I am very grateful to you taking time to answer and give advice. Thanks again

[Irishprincess Graduate in reply to Max14]

You’re welcome. I hope you get it sorted.