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Original poster

Started running but lower back SO painful :-( help!!

31 replies

sunshine05 · 04/01/2019 11:09

So I've had a dodgy back for a few years now, had 3 kids, I'm quite petite and I think the pregnancies took their toll on my back. It's been not too bad though, I was doing PiYo earlier last year (mix of Pilates and Yoga) I felt strong and healthy. I stopped after our summer holiday and was pretty lazy after that, the back pain returned. So I'm thinking maybe my core is just weak?? I've heard that weak stomach muscles and glutes can cause a bad back?

I've tried running for years on and off since my last child was born (5 years ago) and my pelvic floor has always let me down. Now it's strong enough (after some serious physio) now my back is letting me down. I could cry!! I really really want to start running again. I've started couch25k but it's SO SO painful. I feel like an old woman. I've had 4 sessions at the Osteopath but haven't felt any relief. I'm starting back on the PiYo to see if some strengthening will help, although my osteopath was a bit cautious about all the planks saying they may aggravate my back as my spine does curve in a bit more than average.

I'm SO sick of feeling like 80 (I'm 41) at the time I'm running I feel fine but the pain after is pretty severe. I just don't know what to do. I refuse to give up and just accept this is me from now on. There must be a way to heal??

Any advice or anyone had anything similar and managed to get back from it to full health?? I'm doing stretches and some exercises the osteopath showed me.

OP posts:
Veterinari · 05/01/2019 21:04

I’d agree - tight hip flexors and weak glutes are likely the issue - do you sit down a fair bit?
You need to see a proper physio for assessment

Delatron · 05/01/2019 20:57

You need to see a physio or someone who can assess you. For many people it’s either a weak core or even more common is weak/lazy glutes. Our glutes need to be strong and fire properly when running otherwise the lower back takes over.

However, tight hip flexors can pull the pelvis out of alignment too and then this can mean the glutes don’t fire properly. So best to have someone test all this. Did the osteopath not advise?

thenightsky · 04/01/2019 12:22

I used to be a serious runner. I had to give up due to terrible lower back pain. It turned out to be the beginnings of arthritis in my right hip. Basically my right hip stopped being as flexible as the left, so I was unknowingly running lop-sided. This was 10 years ago and its crept up on me gradually. For a decade I was being treated for groin strain which was arthritis!

FATEdestiny · 04/01/2019 11:28

What is your BMI? Could this be weight related?

I have significant history with my back, leading to spinal surgery 12 years ago. I am very careful with my back. But I am a runner and I run every day.

My advice would be to pay special attention to your running form. So don't "just run", pay attention to how you run and what your body does while you run.

I'd suggest you used the C25K podcasts that are on the NHS website, rather than the 3rd party apps. Laura (who voices the podcasts) intersperses motivation with practical running tips about maintaining good form while running.

Mesmeri · 04/01/2019 11:26

Agree about professionally fitted running shoes. Also running surface. Avoid tarmac surfaces. Stick to fields/tracks/sand/footpaths/treadmills - anything other than streets and pavements. And definitely ask your osteopath/physio if it's advisable for you to be running at all. How about cycling, walking, swimming instead?

MagicKeysToAsda · 04/01/2019 11:15

What are your running shoes like? I would make sure they are fitted by an expert for your gait, and gently see if that makes a difference. Are you running on a treadmill, as that can be more cushioned? To be honest, if the pilates and yoga don't have an impact on the pain, I don't know that I would risk back pain to run. You need your back!

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