Lower Back Problem When Running

[morlando]

Hi guys, here is my first post!

At the moment I am going through the application process and won't be long for my PRMC. I can run 3 miles in just under 20 minutes, but lately I have been having really bad tightening pains in my lower back. It is so painful I can't run after around 15 minutes. It kicks in at around 10 minutes and I run through the pain until I can't take it anymore. It's not as though I am even tired because I lowered the pace as an experiment and it didn't make any difference.

I tried resting it for around 2-3 weeks, tried again but it made no difference.

I looked it up and apparently marathon runners get it when they run on their toes and lean forward too much. Is this true or just internet garbage?

This is seriously affecting my training and I am wondering if you have any helpful advice.

Oh and by the way, thanks to this site I can now do pull-ups. The negative reps technique really worked for me! So thanks for those who posted on that one

[woody72]

I get the same thing but it isn't very consistent. So some days I'll get it and other days I won't.

It usually kicks in when I'm doing early morning running and haven't warmed up enough. When I'm running in the evening it doesn't seem to occur much.

But I agree it's really painful and frustrating when it happens. I heard it was perhaps I run leaning forward a bit too. So try and perfect your running technique see if that helps.

What I'm starting to do is a lot of lower back exercises to hopefully strengthen it. Just doing a few sets of dorsal raises a day should strengthen it and hopefully stop the pain. (google dorsal raise if you aren't sure what they are.)

[MonsterMunch]

I used to get bad backs through dodgy sprint training. Say I did a set of 5x400m or something, my form on the last 2 or whatever would be really bad. As always with exercise, bad form has its consequences. When knackered I'd change my style so that I leant back with my head unnaturally high, and of course I'd be on my toes too, and this is what I believe to have caused the problems.

Try not to train through an injury. If you have a bad back while running then you will alter you're style to try and avoid the pain. In doing this, you'll get "referred pain" elsewhere which basically means you'll create another injury.

2-3 weeks isn't much of a rest, especially for something like your back. If you can, rest a few months and also try and get hold of a gel ice pack or something to sit with in an evening for spells of 10minutes or so. In the meantime you can keep your CV side of things up with anything you can that doesn't impact on your back, like the bikes with a backrest for example.

I know that being as your PRMC is likely to be put through soon then this is a bit of a bummer, but if it were me I think I'd ask the AFCO to give you a bit of recovery time and get yourself sorted.

[JCAP3]

Tight Illiopsoas (hip flexor) muscles might be the cause. I used to get this alot.

Try these stretches AFTER a workout

http://www.exrx.net/StretchImages/HipFlexors/Lunge.jpg

[Stokey_14]

I've got a bad back me self at the moment (sounds very similar to what your all describing), decided to take a brake from running before I start my 1500M preparations. Will still be boxing and I’m also going to get some swimming in there to but for the next 4-5 days (had Monday and today off also) I’m just resting up.

Don't know where it's come from but I was also getting shin pains, and this is all after a chest infection which I’m on anti-biotic for right now... so all in all it isn't going great at the moment

I think the shin pains where because my running shoes where doing very little in terms of impact, they had worn very thin as I’d been using them almost daily for the last 2-3 years.

With training I find it all comes and goes, give me a few months (hopefully around the time of my 1500M races) and I’ll be on the top of my game again.

In my opinion its about looking at your long term goals and staying focused, running though and ignoring injuries is only going to be bad in the long run. Look after your body and your body will look after you.

Hope this has made since... just began to babble a bit.

and cheers for that strech JCAP3

Stokey

[ADDiction]

I know that being as your PRMC is likely to be put through soon then this is a bit of a bummer, but if it were me I think I'd ask the AFCO to give you a bit of recovery time and get yourself sorted.

If you don't mind waiting, 6 months minimum.

[Artist]

Gents

I've said it before countless times. See a Doc. Don't risk your health for the want of a place on a PRMC.

6 months could become never in a thousand years in your quest to join the Corps if you ignore your bodies way of telling you that there is summut wrong with it.

Artist

[ADDiction]

Exactly, go see a quack and have it diagnosed.

If you go straight to the AFCO they will hit you hard with a 6 month wait, before referring you to their Doc. Even if it is later confirmed as nothing, the temporary "ban" so the speak, remains in place.

July 2006, the rules on knees and backs, changed!

[Ty]

Exactly what artist said. A back injury or knee injury are automatic kick outs, or at least they raise a lot of eyebrows I assume in the RM's.

Personally though, I use to have back issues as well. I realized my core muscles were severely lacking. If you have a situp routine I would continue doing those, as well as lower back strengthening exercises such as bent over rows, or dead lifts. If doing these exercises continue to give you back pain, instead of a good burn, I would stop immediately. Im a not doctor, and I would still advise seeing one regardless. However a good solid core keeps the body upright when running, and helps good posture.

[morlando]

Thanks for the advice chaps, hopefully I will be wearing my green beret next year!

I will give those things a try. I also bought some good running trainers cos I don't think they were giving me the support that I needed.

I am ex-army and am fully aware of what it would appear like if I beef out of a run through a bad back. Need to get it sorted

[ADDiction]

I am ex-army and am fully aware of what it would appear like if I beef out of a run through a bad back. Need to get it sorted

Good man.

[ashley]

Gents

I've said it before countless times. See a Doc. Don't risk your health for the want of a place on a PRMC.

6 months could become never in a thousand years in your quest to join the Corps if you ignore your bodies way of telling you that there is summut wrong with it.

Artist

Agreeing with the Artist.

Get that sort of thing sorted ASAP while you're on civvy street. Not to the point of "it's ok when I do 4 miles but hurts after 30 mins" or whatever. Get it seen by a doctor, and a physio and if needs be other medical people.

A flimsy back will see you off in a big way. The corps aint going anywhere, don't forget.

[morlando]

I am trying the superman thing where you raise opposite arm with opposite leg (backover) and hold it for about 20 seconds. Apparently this will strengthen my lower back enough to start running again. Hopefully this works, will keep you posted.