Hi - I started on the beginners programme about 3 months ago - I am now totally addicted to running and can run for 6 miles.
I noticed a couple of weeks ago (after I started doing 5 miles and longer) that when I wake up in bed in the morning that my lower back is really sore. It's only in the mornings, and it doesn't hurt to walk or run.
I presume this is something to do with the running (I have found that since I started running for longer that more of my run is on roads rather than trails), as I haven't changed my bed or sleeping postion - yet it doesn't seem to improve on the days that I don't run?
Has anyone experienced anything similar/have any advice?
mmm... a lot of the qualified podiatrists on here will say that many problems 'higher up' e.g. knees, hips, lower back,... originate from mechanical problems with your feet/gait.
My problems didn't start until I started runs over 8 miles...
Start stretching your hamstrings more.Tight hamstrings usually mean sore lower back.
Also stretch your lower back if you can - Sit on the floor, cross one leg over the other (keep the other straight) and twist in the direction of your crossed leg.
Hi - will try the stretching
its just weird because it doesn't hurt at all when running only after I have been lying in bed at night (just don't want to think that running is causing it!)
Well I am still having problems with my back - I tried giving up the running for a couple of days - it did seem to get better, then immediately returned. Its not every morning that I get it, however it seems to be worse on the mornings afer rest days, not the mornings after days I have been running? I have tried looking at stuff on the net but it seems quite unusual to have the pain only in the morning after resting in bed all night (well there are a couple of serious back problems that have this symptom but i am not going to get all paranoid and think i have them - this does only seem to have started once i upped my mileage on the tarmac).
So where can I get advice on strenghtening my back muscles and should I consult a doc or chiropractor? (or will they just tell me to rest more and strengthen my back muscles??)
Have been scanning through the RW health pages and reading various bits & pieces and am so surprised that common thought seems to be that warming up is not such a good idea (cold stretching); better to stretch at the end. Perhaps I've done the damage before I've even set off! Must admit I tend to do some at the beginning and at the end of my sessions. Complicated this running lark isn't it?!
Have a 10k race next weekend so will try and take it easy, relax a bit more as suggested; I don't want to injure myself.
I've been having lower back discomfort too after building up to longer runs - training for my first half. I went to see a physio who sorted me out. Basically, I was incredibly stiff which meant I was getting my back to work outside of its "comfort zone" and the long run meant I was doing this for a long while hence the discomfort.
The physio got me doing:
- 12-15 back extensions
- an exercise to extend the back and hip on the affected side
- stretching my piriformis muscle (that really helped)
- and lastly, back flexion - lying on my back, bringing knees towards my chest (12-15 times)
I had to do these twice a day and keep running - I noticed a difference fairly quickly My plan is to try Pilates as I've heard several runners swear by this for core strengthening...
Hi, I suffer lower back & hip pain due to slipped discs. While its there all the time, its worst in the morning. I'm ok when i keep mobile but during the night i stiffen up so then it takes me a while to loosen out and get moving in the morning. Self-diagnosis is not a good idea, maybe a trip to a physio might be a good idea? In my experience it's best not to ignore little niggles that persist. And yes pilates you can't do enough to strengthen your core, i wish i had long time ago.
I've been suffering with lower right back pain for about 5 years now, and the pain is exacerbated by walking & running.
After being told by the Doc that I needed to get more exercise (!) and a crap experience with a Chiroprator who didn't help at all but liked to take my £25 for 5 minutes of bone crunching, I went to an Osteopath who diagnosed a problem with my sacroiliac joint which is the joint between your spine and pelvis. It's a dull ache pretty much all the time, but when running it can radiate out to my bum, hip and groin.
Osteo massages the area and digs her elbow right into my bum cheek which hurts like hell but afterwards it feels so much better. My daily homework is to stretch my bum muscles and hamstring especially on the right side as these are tighter than the left which could be causing the problem.
To date it still plays up when I run any further than 5 miles, and it still aches if I've slept funny or if I've sat in the same position for a while, but it's sort of nice to know that there's a reason for it even though there's not a lot can be done about it!
Lol Dara! I've been in the knackers yard a while now, it's not such a bad place once you get used to it!!!
But i agree with Boardgirl, it's nice to know the cause of the pain even though there may not necessarily be a complete cure... I've seen a physio, an orthopedic surgeon and a neurosurgeon. They've all given me the same advice to stay as active as possible but gently does it!! I do a lot of yoga, walking, swimming, cycling now and less of the running & high impact stuff. You learn over time what your body can handle and how far you can push it... It is worth finding out the problem and once you know you can work with it instead of fighting it. Hopefully it's something that can be easily fixed with the right advice. Good luck.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |