FORUMS > Cardio Training Forum Rules

I hate running. I've had to do it for years in the military and I've always hated it. But I've come to the realization that running on a treadmill is not the same as running outside.

So I've been running, a little off road and and little on road. The problem in my lower back hurts. In fact, it hurt long after my run too. It felt like a sharp stabbing pain on my left side of my lower back, where the hip bone comes closest to the surface I guess.

Whats the deal Runners and how do I fix it? What am I doing wrong?

Crim it could be the running shoes. Also many people have different length legs, even if it is a slight difference it will cause pain where you describe. Good luck with it.

Mike

It could be somethign as simple as your posture when you are running, are you leaning forward too much/too little, are you too rigid and are bouncing too much.

Have a "runner" go for a run with you, or look at you while you run on a treadmill. That's a simple fix... but of course there could be a medical thing as well, so don't discount a dr visit.

It ain't the shoes. I went to a special Running Shoe Store, where thier podatrist watches you run and walk and measures your feet. I've never had such good shoes.

I might be the posture. How to I alternate this?

As mentioned already, you're probably leaning forward. You should try to get your pelvis into a more neutral position, tuck in your stomach, and retract your shoulder blades. Get that weight back over your heels. When you watch elite runners, there's as much action going on in front of their pelvis as behind it. When you watch non-runners, it's usually all behind the pelvis. Eventually, that will wreak havoc on your lower back and your knees.

Crim's pelvis is never neutral.

OW, you can have my pelvis in any position you want, as long as you promise not to be gentle.

Just keep repeating these words: "Fuck me,
Dubya...Oh yeah, you're the king, Dubya. Yeah, fuck me, Dubya."

I got myself new shoes AND I see a chiropractor every 6-8 weeks for a "check-up"...I am running better, faster, longer than ever before at 41 and PAIN FREE!

Hell, I did my first half iron-man triathlon yesterday and my back wasn't the issue...it was those damn knees that were the problem!

Absolutely no back pains from the race!

'nuff said.


daWeatherMan

Thanks Dr. Storm, but until I get my PhD or MD, I wont be able to afford a chiropractor for a long time.

OW, kinky. But I've served in Iraq, so I've already been fucked by Dubya. You get sloppy seconds.

Story of my life.

Is there a chiropractic school near you? Maybe you can get cracked by a student. Of course, you may end up paralyzed for life.

"It could be somethign as simple as your posture when you are running, are you leaning forward too much/too little, are you too rigid and are bouncing too much."

Now there's an idea! Crimthann, make sure you are fully erect when running!

Other than that, just get yourself a back and boody rub, I am sure you can get someone to do it free.

heh, I meant body rub

Sadly, no one to rub anything on me.

I have the same problem when I ride my bike, but not when I run. The suggestions about posture are great but, what has helped for me is taking two ibuprofen before my workout.

"Crimthann:Sadly, no one to rub anything on me."

boyfriend?

You are in boston area, seek trigger point therapy and have your glutes checked minimus and medius. They can do some damage on your lover back.


For Dr. Storm if you had back pain and now knee pain, do the same and have the adductors checked for TP.

I hope this helps.

I have the same thing when i run on a hard surface...and I suffer from a bulging disk at L5. So i cant run on pavement...i actually run on a treadmill and dont have the pain. Most treadmills have built in cushion and shock absorbers..well, the good ones do...I cant run on a Precor Treadmill because I get the same pain in my back as if I were on pavement. You may suffer from a bulging disk as well and a Chiropractor cant help you with that...actually, in my opinion, they cant halp you with much of anything!!!

OW, I'll look into the chiropractic school.

A&F, I have one, but he is out of the country, and when he is, we live in different States for most of the year.

RKS, I'm from the Boston area originally, but I don't live there anymore. Still, I'll take your suggestions and see if I can get someone else to look at me.

Well the solution is simple, don´t run! It is so easy.... If you get sick eating salmon you don´t eat salmon, if you back hurts if youre running, do something else... Why make it so difficult

I don't have a choice. I literally HAVE to run.

"I have one, but he is out of the country, and when he is, we live in different States for most of the year."

That sucks!!

OK, one more stab at it. How about low impact cardio? bike? swim?

BTW, one way I deal back issues, is to do back hyper extensions slow and through a full range of movement. I find that if I do them on a regular basis I am less likely to strain my back. Don't forget crunches to help you abs support your back better.

Could be the way your feet are landing, some people when running land on the sides of their feet others land flat footed and so on.. Best to maybe go to a professional runners shop and get them to check your running posture and recommend a pair of trainers that would stop it..I know this because i had the same problem. Hope this helps, Simon

I use to have the same problem with my lower back; it would always ache after I run for a good 5-10 minutes. I did some reading on this and found that after working a lot on my core muscles my back didn't hurt running anymore. You can try doing lots of captain's chairs, crunches, back tucks, whatever it is you do to make your ab/core muscles stronger, and that might help. Worked for me.

"BTW, one way I deal back issues, is to do back hyper extensions slow and through a full range of movement."

That exercise might aggravate the problem if there is a pre-existing injury. It's a substantial weight load to bear on a healthy spine, never mind one that's not so healthy.

Strengthening the back is possible in more limited range of motion, using a stability ball or even just laying down flat on your hips, doing the so-called "Superman." Check out the core-strenghtening exercises on this site.

T"hat exercise might aggravate the problem if there is a pre-existing injury"

I was in a hurry when I posted and forgot to preface that. But barring any serious injury, I like some form of hyper extension. Your weight and condition always plays a factor in what you choose to do also. Also, Overall, what people are saying about core strengthening exercises is what I am talking about. It really helps me avoid problems in the first place and I always to them as a warm up before I do things like squats.

Here are some links about back hyperextenstion .. BTW I rarely Hyper extend my back all the way arched up unless just stretching and don't use weights:

http://www.abc-of-fitness.com/back-stretch/hyperextension-of-back.asp
http://www.shapefit.com/lower-back-exercises-hyperextensions-back-extensions.html

here is an articles on certain exercises with back injuries in mind

http://www.exrx.net/Questions/DangerousExercises.html

Thanks all.

Simon, I did that before. I went to Racers and Pacers, a running shoe store and had my shit analyzed. I run 'normal' and didnt require any extra stability. I did get a bair with a bit mor tread, that could stand up to road and off road action. They really are far superior to the shoes I've had all these years.

As far as I know, I have to pre-exisiting injuries, but my Core is week. So look like I'll be doing lots more on that section.

If I fail to exercise my abs/core everyday, I give y'all permission to spank me.

That second link posted above shows the "Superman" as a "Lying Back Press." It's probably a good place to start.

As for the spanking, I'm afraid that might exacerbate the problem. No spanking for you until you're healthy and pain-free.

Roger that. no spanking. :(

As you describe it , in your place I would give nordic walking a try.
I´d use a heart monitoring watch form polar or suunto to make sure you are definitly in your
aerobic zone. Now, a lot of people seem to laugh
when they see me walking unless they are scared of my dogs ( evil grin ) since it is associated to be a sport for elderly women :=). Nothing further from the truth. I now lost 27 kilos in around 6 months and still burn off around 1500-1600 in 1,5 hour session. You train about 40% effective if you only look at the "calories burned" sheet plus you train a lot more of your muscles than with pure running. I used to have a lot of back problems and pains, headaches due to stiff neck muscles. After 2 weeks Nordic walking they were all gone and haven't returned yet. Now I do prefer to walk close to 7 km h in flat areas opposed to about 12 km/h that joggers/runners do and around 5 uphill. It is really important to get a real good grip on the technique. Release and grip the poles make sure your swing ends behind your hips, and remember to actually push yourself forward after all this comes from the skiing winter sport. This way you train your chest biceps even a bit of triceps ,butt legs all at the same time. Make sure you don't look down but ahead. Also you will take around 20-30% off your weight off using the poles. This has been so successful that actually insurance companies offer to pay you an instruction set on their cost for people rehabilitating and with back problems. I'm now able to add a light weight training and my fitness has improved about 600% :=). I think it is about the easiest sport to learn but it requires discipline to make the correct spacy movements in sync, only then will you see your heartrate go up.

Here is a link

http://www.nordicportal.net/

The animation is okay, but if you do powerwalking you lean a bit more forward, still head up..

I fail at finding the edit post button:=)

http://www.midlandsnordicwalking.org/whatisnordicwalking.php

A bit more explanation here..I´m not really used to english links on this topic, sorry.

Regards
George

www.chirunning.com

got to pilates mat class.

Hey,

I have had lower back trouble for a long time. I recently went to a new doctor who noted that if you run irregular distances or without good posture, if you start running after an absence from it or take large breaks (days) between runs there is a possibility of having rather tight muscles across your gluts that could result in this pain. Some of these causes are more probable to start the pain, but could be a combination of any of them. To fix the problem he gave me a few stretches.

The first is with my legs crossed and bent as I pull back at the knee. Doing this with each leg taking a turn being crossed on the other. The second is with your knee on a right angle and ankle resting across the thigh of your other leg. Then again pulling back on the underside of your knee on the leg that is not crossed.

This may not be your problem, but they are just stretches and may just end up fixing all or some of your problem.