Why is my lower back hurting after a short run?

[Ferrousfumerate1]

Hi all, Happy New Year

I do HITT classes a lot, think i'm quite fit, but have recently returned to running (haven't really run for 18 months or so, except short sprints)

My lower back seems to hurt after running. It's sore now. Slightly stiff.

Is it my technique? What can I do?

I have terrible hip pain after running- ugh. I’m placemarking really so I can come back to this. If I run more than 5k I can’t walk for a week my hips are so stiff and painful.

I have tight hip flexors and I think piriformis syndrome. Need to sort my glutes!

The osteopath recommended doing the bridge exercise every other day at first and building up...which is the exercise I was told to do two years ago and didn't. Start doing it very gently and build up. He said that because I'm retraining how I run (I had a 1 2 1 with a running coach) my body is getting used to that, and other bits of my back are compensating for lower weakness and it's all getting jammed up.

redefiningstrength.com/best-glute-exercise-glute-bridge/

My glutes don't activate much. There's no lack of the damned things that push me up a trouser size, and I can run half marathons in a respectable time, but their performance at glute specific exercises is quite pathetic!

I wasn't assembled brilliantly in the first place. Conditions like SPD in two pregnancies didn't help. I'm definitely not unfit though!

Actually, if like me, it feels like your quads are working too hard with normal glute bridge, this is a good variation