Lower back pain developing

[Scout73]

Hi finally ( and I mean finally !) finished C25K and enjoying graduate runs and a few speed runs but my lower back is starting to ache day to day, nothing major but it's there. Wondering if it's coinciding with these new runs. I use a treadmill so perhaps I am banging a bit heavy and its jarring at the faster speeds ? I am also overweight so any thoughts I would be really grateful

[Jericho2332 Graduate]

We'll done on completing c25k! I'm 46 and a bit overweight and have a lot of lower back pain lately, generally always feel a bit stiff. Not sharp can't function pain more of a dull ache that I can tend to forget about once I'm up and moving... Until I sit down again. I think it's just age! 😂 Friends have suggested some yoga to get everything a bit more flexible, il certainly be looking at it once Ive completed c25k again and I start my own weight loss journey. There are people far more qualified than myself on here and I'm sure you will get lots of advice 👍🏻

[Scout73 Graduate in reply to Jericho2332]

ah thank you ! yes, that is exactly how i would describe it and I am 50 so that makes a lot of sense . 🙏

[Yesletsgo Administrator Graduate]

Not a doctor but I think the advice for minor back pain is to keep moving.

Do you use the Nike Run Club (NRC) app? I did a run today that you might find helpful, it's called 'More than Running'. A sports therapist and a running coach discuss injuries, how to prevent them and how to deal with them. It's a very, very gentle run so it might be just up your street if you've been overenthusiastic.

There's also a free Nike Training Club app which has lots of exercise suggestions, plans etc including strength work, yoga etc which are really helpful to build up your fitness and keep help prevent injury.

(If you're not familiar with NRC it's a free app with loads of guided runs. You don't need to buy Nike stuff to use it and a lot of us find it very helpful).

[Scout73 Graduate in reply to Yesletsgo]

thank you so much, I did download this a while ago but then I had to restart the whole C25K again ! I will deffo have a look as at some point I have to take a step out of the C25K app !

[Oldfloss Administrator Graduate]

Landing heavily can really impact... everything.. try really hard to land as lightly as you are able...

Yoga with Adriene has a lovely little workout for lower back pain... a few of us including me have used that to ease those aches...

youtube.com/watch?v=XeXz8fI...(Not working as expected?)

[Scout73 Graduate in reply to Oldfloss]

this is brilliant and I have followed her in the past, I try and do a bit of yoga each morning so will do this one for sure 🙏

[Oldfloss Administrator Graduate in reply to Scout73]

Super.. well done you hope it helps

[Kevin41 Graduate]

hello,

I find I quite often get lower back pain after ‘speed’ runs and runs where I really try to go fast etc.

i generally find I can minimise this with a proper warm up and dynamic stretching that focuses on getting my back nice and loose.

I never get back pain with ‘easy’ pace running and so can get complacent about warming up before a run. If you aren’t doing a comprehensive warm up and dynamic stretching before a fast effort or intervals etc then maybe give it a go to see if it helps?

[Scout73 Graduate in reply to Kevin41]

yes it has been since the speed runs for sure, so I will have a look further at dynamic stretching as I have not heard of that before , thank you so much