Back pain from running/walking uphill.

nesf

I used to do hillwalking years back and I had this odd thing happen that I've been vaguely curious about and thought a few people here might know the answer to.

When I walked on the flat or downhill I could walk at a fast pace for miles with a fair amount of weight on my back without problems on rough ground. If I walked uphill even with no weight I suffered from burning pain in my lower back after a few minutes of starting uphill. Once I got to the top of the mountain I'd be fine and the back pain would go away after a ten minutes or so of walking on the flat/downhill. Lack of fitness definitely played a part (especially at the start) but after 3 months of going up and down a mountain every Sunday I still suffered from back pain etc. I've had it happen to me playing soccer or any sport that involves prolonged running about the place or when I did Tae Kwon Do and ran laps even after stretching for 10-15 minutes (though perhaps I was stretching incorrectly or stretching the wrong muscles or something). What I'm wondering is:

Is it a very different muscle group that's used when going uphill and running versus walking on the flat or downhill? What would cause the back pain? Why would the pain be that specific to going uphill or jogging/running?

I really know nothing about the muscle groups used in different activities but I'm genuinely curious about this. Is it a problem of tightness that I could "stretch out" or something? I'm thinking about trying to get more active but if this remains a problem it curtails my options somewhat.

Dragan

It wouldn't be so much a completely different muscle group so much as differing lines of force and different levage as your body would adopt a different posture depending on the plain you are climbing.

I would say, if it's persistant and agressive, which it appears to be, to check out a decent physio and have them give you the once over? You'd be amazed what having little things out of alignment can do!

nesf

Dragan wrote:

I would say, if it's persistant and agressive, which it appears to be, to check out a decent physio and have them give you the once over? You'd be amazed what having little things out of alignment can do!

I'll have a look into it, depending on the cost side of things.

hunnymonster

Maybe you know all this but an appointment with a good physiotherapist is in the region of 50 quid. Depending on the problem you may need several sessions. Some health insurance policies refund a portion of this and you can also claim it on your annual MED 1 form.

Rogueish

***** NO advice posted here can replace a full personal assessment with a qualified physiotherapist / sports rehabilitator / athletic trainer

Muscle imbalances around the hips and lumber spine can contribute to back stiffness.

Sometimes tight hip flexors can cause increased lumbar extension which can be exacerbated by loaded (back pack) and uphill walking. The iliacus muscle (or iliopsoas as it is sometimes called) attaches ontot he front of the lumbar spine and can increase the normal natural spinal curvature causing decreased mobility and stiffness.

Check out the thomas test http://www.yourgolffitnesscoach.com/ModShow/ShowPage/14280/

If you test positive you can try stretching the hip flexors and see if there is an improvement .....

nesf

hunnymonster wrote:

Maybe you know all this but an appointment with a good physiotherapist is in the region of 50 quid. Depending on the problem you may need several sessions. Some health insurance policies refund a portion of this and you can also claim it on your annual MED 1 form.

No I didn't know that, thank you.

Rogueish wrote:

***** NO advice posted here can replace a full personal assessment with a qualified physiotherapist / sports rehabilitator / athletic trainer

Muscle imbalances around the hips and lumber spine can contribute to back stiffness.

Sometimes tight hip flexors can cause increased lumbar extension which can be exacerbated by loaded (back pack) and uphill walking. The iliacus muscle (or iliopsoas as it is sometimes called) attaches ontot he front of the lumbar spine and can increase the normal natural spinal curvature causing decreased mobility and stiffness.

Check out the thomas test http://www.yourgolffitnesscoach.com/...howPage/14280/

If you test positive you can try stretching the hip flexors and see if there is an improvement .....

Test positive? I've had that happen any time I've pulled my knee to my chest since I was in my teens and never thought twice about it. Any particular stretches for those muscles?

daveirl

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nesf

daveirl wrote:

This post has been deleted.

Cheers I'll try that one, the only one I could think of was a kneeling lunge with your hands on your front knee though it mightn't be the best one.

Rogueish

The warrior lunge works really well if you can a) control the curve of your lower spine as you do it and b) already have some length in the hip flexors. Because as you are stretching the muscles you are creating a pull on the affected area of your lower back (pulling your lower back forward) which closes down the joint spaces and maybe exacerbates the problem.

If the hip flexors are really tight you may not have sufficient opposing musculature to control the lower back movement.

You can have more control over the stretch if you do it in a Thomas test position.

Use the kitchen table and tie a piece of rope or two belts around two of the legs of the table. As if you are tying the legs together. Slip one of your legs in behind the belts. Lie down on the table holding your other leg into your chest. Make sure that while you are doing this that you are pushing /flattening your lower back into the table. Hold for 25-30 sec and swop legs.

If you have trouble with the stretch PM me. I'm not sure if I have explained sufficiently.

nesf

Will do, thanks for your help.

N8

Hi Nesf investing in a good pair of dynamic orthotics would also help no end and as medical devices you can include them on your Med1 form. You know my form so it won't surprise you if I recommended a good chiropractor perhaps in conjunction with a good physio (both can go on your med1 form) and a good shiatsu practitioner - not sure if this goes on your med1 form but acupuncture does. If you go to a gym get an instructor to go through the stretches above with you. good luck

nesf

N8 wrote:

Hi Nesf investing in a good pair of dynamic orthotics would also help no end and as medical devices you can include them on your Med1 form. You know my form so it won't surprise you if I recommended a good chiropractor perhaps in conjunction with a good physio (both can go on your med1 form) and a good shiatsu practitioner - not sure if this goes on your med1 form but acupuncture does. If you go to a gym get an instructor to go through the stretches above with you. good luck

Cheers, I'll have a think about it. I've been discussing it a bit with my (far more fitness orientated) brother and he's apparently had similar niggling problems with his hips and figures it might be a family thing. He's gone through a few stretches with me and since he's heading off to Edinburgh to do a physio masters in the autumn he said he'd keep an eye out for anything of interest relating to it.