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

[sunshine05]

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.

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!

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?

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.

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!

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?

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

thenightsky that's interesting (sorry not good but interesting) where was your pain? I also have pain in my groin- towards the left kind of where your pants sit. It's been there for months now- it feels like muscle strain but it never goes away.

I've had another session with the osteopath- actually his wife (who's also an osteopath) and she thinks I could have the beginnings of worn disks in my spine- but maybe not, she can't be sure. I'm going again on Monday then they'll decide if they think I need a scan or not.

re my running shoes- they're just bog standard sports/running trainers I got frim tkmaxx, not used much so they're not worn out or anything

Delatron yes! I've heard that it can happen due to weak glutes and/or core. That might explain why I felt better in the summer when I was doing all that PiYo which is lots of core work/stretching/flexibility. I'm easing back into it but with all my pain I don't want to overdo it.

I'm also thinking.....could my bed be making it worse or even be the cause?? I've got a mattress with a memory foam/gel bit on top. TBH I hate it- it's too hot but when we bought it nearly 2 years ago I thought it was fine. I've now noticed that the memory foam/gel isn't going back up any more so there's a dip where I sleep. Sometimes I wake in the morning on my front so you can imagine my back is bending/arching inwards which is the WORST thing for it!! I've got hubby to turn it over for now which isn't ideal as you're not supposed to turn it- the other side is pretty hard! But I can't bear to sleep on it anymore

Are you doing any hills? I get severe pain in my lower back after runs if I lean forward running up hills. If I try to keep upright on the hills my back doesn't hurt.

Veterinari I don't sit down loads- I'm a SAHM with a part time job but that job involves standing/walking around. So the only time I'm sitting is for lunch/dinner/when I'm on the laptop or sitting in the evenings for an hour or so

Delatron no the osteopath didn't advise me about testing my hip flexors- who would do this? A physio? I arranged the osteopath privately directly via my health insurance as I went to them before earlier in the year so figured it was easier than going to my doctor. I could get a physio referral....I'll arrange via Bupa otherwise on the NHS I'll be waiting forever

Hyggeheart I sometimes do hills though my runs are pretty short at the moment (since I'm easing into it) I guess I run for about 8 minutes up a hill- I never thought about how I hold myself when I do it so maybe that makes it worse.

Could also be mattress contributing. Especially if you sleep on your side. I find that it helps if I sleep with a pillow between my knees. Keep the hips stacked. Or get a new mattress.

I would get a referral to see a physio. I think you need to get to the route of the problem.

It would help to do core/glute strength work anyway to support running so you should definitely do that.

Hmm, it could of course be something more serious if there is disc erosion/slippage, and you may have to give up on high impact exercise.

However, things I would look at are:
Get some PROPER running shoes - not bog-standard TK Maxx ones - decent cushioning that suits your gait - go to a proper running shop for advice.

Do some yoga / Pilates to strengthen your core to support your lower back, be sure your form is correct.

Mattress may be exacerbating the issue.

Make sure you do some back stretching exercises - I need to do these after a run otherwise I suffer with residual back pain, and I do all the other stuff on my list!

Delatron thanks I'll try the pillow between the knees and see if that helps. I'm going to flip the mattress back again- my back seems to be worse after a few days sleeping on the wrong side of it but now have to get my brother to come round to do it as hubby isn't back until Monday and it's bloody heavy He's going to contact the bed company next week and complain- hopefully we can get a new mattress which might help.

EmmaStone I'll see what the osteopath says on Monday re any other possible causes/conditions- I can always get a referral for a scan if need be.

I'll definitely look to do strengthening stuff- Osteo did say I don't have much back muscle so I think I have a lot of core strength work to do. The problem is (before the back pain started) I felt pretty fit, I can run/ do most things but I think I'm jumping into doing this sport when my back is clearly not that well supported with a strong core. The perils of being in your 40's and thinking you can do what you did in your 20's (sob!)

At the moment I'm going to struggle to do any exercise anyway- it's KILLING me. My god, it's painful and 4 more days till I see the osteopath again.

I get a really painful lower back if I run without doing Pilates for a good few weeks first - I need to build my core and even up my hips then when I run I focus on keeping my core together and build up slowly. I think you need a good sports physio - someone who can see what you need to improve if possible.

OP, I am a runner, also with a very long back with a very deep curve. 6 months ago I started seeing a physio because my bs k hurt too much to run. He took
My history, examined me etc and explained how pregnancy can really aggravate curves backs. He gave me a set of exercises to do, which he added to over 2 or 3 sessions. I was expecting core strengthening, but actually they weren’t so much. Anyway. I started running again after3-4 months off, and I am now on Week 8, Run 3 of the C25K (again!).

I’d recommend a physio and professionally fitted running shoes and bra.

Thing is, you need to be strong to run injury free. So you need strong hips and glutes to stabilise the pelvis, you need core strength or the back takes over etc.

Very few people (even cut gym people) train their hips. We all focus on quads and arms etc but we really need to focus on the stabilising muscles of the hips and glutes.

I meant strong gym people but not cut gym people!

Hmm, sounds like I need to see a physio. I don't think the osteopath can do much for me, after 5 sessions I just feel worse! I'm guessing an NHS wait will be horrendous so will call Bupa and see what they say. Hopefully I can get a quick referral.

I'm also getting pain into the sides of my hips- I guess where your pants go across the hip towards the groin, and it feels SO tight across the side of my hip/buttocks. I guess that's where it's all pulling trying to overcompensate/give my back a rest or something. It just all feels seriously out of whack. I've been doing the exercises the osteopath gave me (mostly engaging core, lifting legs one by one etc) but it doesn't seem to be helping

I'm just so envious of all these unfit friends of mine who have started running and they seem to be coping fine- it's so unfair!! (she says, throwing her toys)

BikeRunSki your story gives me hope that I may not feel like this forever. Right now I'm scared that my back pain is never going to ease. Did you just pay privately for a physio or get a referral? I don't think I'll have the option to see a specialised sports physio via Bupa but maybe a general Physio will be able to help enough. I can't afford to start paying for regular sessions- and with Bupa coverage it makes sense to use it if I can

I’d also guess hips and also IT bands (down outside of thighs) need strength and stability work. A good personal trainer and or physio would help you with cross training to resolve whatever your issues are.

My PT happens to be excellent with mobility stuff and has given me several specific, targeted stretches for my hips and ITBs. It’s meant I can now run miles regularly rather than get injured within weeks like before.

Hi @sunshine

I paid privately. I asked around locally and found a general physio with an interest in sports injuries (he is a retired middle league pro footballer). Turns out my back injury is more pregnancy related rather than sports related (even though my youngest is 7!).

that's great austenozzy that you've found a good pt. Yeah that's what I'm finding. Every time I start to run something starts to hurt!