Ive been training now for the best part of a month, and really focusing on my running as my pace really lets me down, to solve this ive been doing plenty of fartlek and hill sprints and this type of training is new to me as is the pain in the bottom of my back:lol:.
ive been told that this is possiably because ive bitten of more than i can chew at the moment and my back cant take it yet, it makes sense but i dont want to slow up on my training as i was makeing real progress. Does anybody have advice or some good lower back exercises i can put into my workout to better develop my lower back and avoid any serious injurys?!
Thanks alot
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Lower back pain
Back pain
I have only been training for a month or so myself and the main reason for the back pain is probably trying to do to much to start with, you have got to build up to the fitness.
also have you been road running ? this can put pressure on all of your joints and does not do you any favours... If you want to keep up the same schedule of training without the back pain you can try running on any sort of soft ground like sand...
Also if yor back is hurting like wise with any joints it is important to give your body long enough to heal and repair itself before commencing with the training..
well i hope this help in some way
also have you been road running ? this can put pressure on all of your joints and does not do you any favours... If you want to keep up the same schedule of training without the back pain you can try running on any sort of soft ground like sand...
Also if yor back is hurting like wise with any joints it is important to give your body long enough to heal and repair itself before commencing with the training..
well i hope this help in some way
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Wholley
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back pain
I suffered from lower back pain for a while my doc told me the most likely cause of lower back pain is muscle weakness. The only problem is there isn't an easy way to strengthen back muscles the best way is through core exercises your abs are closely linked to you lower back and will strengthen each other.
One good exercise is to get on all fours with you back straight, tense you abs and try and lift one leg out till it is straight without loosing balance.
Then repeat on the other side.
My chiro told me to do this with a glass of water on my back... i got soaked the first few times.
you can then progress and lift the arm on the apposite side at the same time.
One good exercise is to get on all fours with you back straight, tense you abs and try and lift one leg out till it is straight without loosing balance.
Then repeat on the other side.
My chiro told me to do this with a glass of water on my back... i got soaked the first few times.
you can then progress and lift the arm on the apposite side at the same time.
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If you can get to a decent gym, theres a machine which basically holds your body up off the floor and you lean down and pull up kind of as if you are doing a sit up with your back... (i know this is a poor description but i cant remember the name of the exercise) this just does your lower back muscle and you can really feel it. Also as the person above said your abs and back are closely linked so work on them too.
I hope i was help in some way.
Rob
I hope i was help in some way.
Rob
Dorsal raises are great for training the lower back. incase your not familiar with them its laying on your front with your hands resting on your temples (similiar to crunch/sit-up position), then slowly raise shoulder shoulder girdle off the floor as if you were trying to do crunches but lead on your front, then slowly and controlled let your back straighten and shoulder back down to the floor.. to make it even harder and when you feel your ready to step it up can raise your legs at the same time! Wouldnt recommend jumping in the deep end straight away though
Also as some of the guys said above get down to a good local gym and use machines such as the lower back R.O.M (lower back resistance machine.
Also can try excercises like the plank to strengthen the whole core
Hope that helps and good luck!
Also as some of the guys said above get down to a good local gym and use machines such as the lower back R.O.M (lower back resistance machine.
Also can try excercises like the plank to strengthen the whole core
Hope that helps and good luck!
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RT: 23/03/09
"You create the pain, YOU can make it go away"
Psychometric tests: 10-04-08 (Passed)
Eyetest: 21-04-08 (Passed 6/6)
Medical: 08-05-08 (Passed)
Interview: 21-05-08 (Passed)
PJFT: 21/11/08 (Passed)
PRMC: 27/01/09 (Passed)
RT: 23/03/09
"You create the pain, YOU can make it go away"
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