Running and lower back pain

[user1489844432]

Hello

I went yesterday for a run. This is something new to me so have no past experience to compare to. I started feeling a mild pain in my lower back within minutes and I did only very light jogging. I am in late 30s.

Any suggestions what I was doing wrong?

Unlikely you’re doing anything ‘wrong’ - if you’re new to exercise there may well be some mild discomfort.

Is it still painful now?
How long/how far did you run?
Do you have well fitting, good condition trainers and a sports bra?
Is it acute pain or muscle ache? When I first started running my whole torso used to ache afterwards, but as my body got used to it, that stopped within a few weeks and only comes back now if I have more than a few weeks’ break.

Make sure you do some post run stretches after. Hamstrings, calves, soles of feet and bend over with bent knees .. just hang and release the spine. Also, check if you have flat feet and need an arch support. This can make a huge difference. Keep going .. little and often!

Low back pain from running can be cause by weak glutes (bum muscles) and tight hamstrings (back of thighs) and/or weak core.

I'd keep running but before going out try to do a 10/15 min core and leg strength circuit so that the muscles are warm and engaged. Afterwards focus on stretching and spend a while on hamstrings/quads.
You can get good apps like Sworkit for short sessions to follow if you aren't sure what to do.

I wouldn't try to over complicate things when running but if every now and then you check in and remind yourself to relax your shoulders, relax hands (they should be relaxed I find imagining I'm holding a crisp between my thumb and forefinger helps - I know that sounds weird)

It can take a while for your body to get used to running but gradually as you get stronger lots of niggles tend to work themselves out. Gradually increase time/distance rather than trying to Bosh out 10km 4 times a week. Build up slowly you'll be great.