back pain while jogging

pbowenroe

Recently I've been going to my local pitch to run a few laps. The last few times though I have had a pain in my lower back after the first lap and it gets bad enough for me to have to stop. I stretch before I run and I wear football boots while running. I have played sports (soccer, gaelic) for a long time and have never had back pain before.

Is there a way I can minimize it or stop it altogether and has anyone got any ideas as to how it started?

Goldigga

Why are you running in football boots? If it has been a long time since you ran. you should maybe use runners rather than boots. Easier on your body for runs especially if the ground is particularly hard

Glowing

I had this problem a few months ago - I read that it was due to having weak core muscles, and as a result of the way I was holding myself, it was putting extra pressure on my lower back. This made sense as I hadn't been doing the same level of core work which I had been doing at the start ....

Transform

pbowenroe wrote: »

Recently I've been going to my local pitch to run a few laps. The last few times though I have had a pain in my lower back after the first lap and it gets bad enough for me to have to stop. I stretch before I run and I wear football boots while running. I have played sports (soccer, gaelic) for a long time and have never had back pain before.

Is there a way I can minimize it or stop it altogether and has anyone got any ideas as to how it started?

core work as mentioned could be a contributing factor but from my experience I would look at fixing thight hip flexors and glutes also. Plenty of videos out there to show how you can foam roll and stretch these areas.

Hanley

Glowing wrote: »

I had this problem a few months ago - I read that it was due to having weak core muscles, and as a result of the way I was holding myself, it was putting extra pressure on my lower back. This made sense as I hadn't been doing the same level of core work which I had been doing at the start ....

I had this discussion with Will before, but it was more about the importance of a strong core when it came to sprinting and rapid change of directions. The basic theory was that your lower body changes direction, your upper body follows, your core (and primarily abdominal muscles) connect one to the other, if they're not strong enough to bring your upper body with your lower, your back compensates to keep ya together.


And OP, just shotgun it, work on EVERYTHING that it could possibly be (core strength and what Transform said). Your body will thank you for it.

Funk It

I had similar problems for ages, core work helps, as well as correct running posture as I found out. I used to run nearly bent over looking at my shoes, I'm trying to look up now (sounds stupid, but I'm not crouched over anymore is what I'm trying to say) when I run, and straighten out the back. A good stretch beforehand helps as well.

Another thing I heard is that if you are carrying a little excess in the stomach region, this is going to be counter productive to your lower back when you are running.

I'm far from being an expert, but these are just bits and pieces that I picked up on

pbowenroe

I run is football boots as the pitch can be quite soft, especially after rain. Could you explain what core strength means please? And would the videos in post 25 on this page be of use? http://www.boards.ie/vbulletin/showthread.php?t=2055963342&page=2

thanks for your replies everyone

Funk It

A few bits on core strength:

http://joe.ie/health-fitness/mens-health/johnny-oconnor-forget-sit-ups-get-a-six-pack-the-right-way-0010605-1

http://joe.ie/health-fitness/mens-health/johnny-oconnor-improve-your-stability-for-better-core-and-abs-0012779-1

these are from Johnny O'Connors articles. He has played rugby with Ireland and is currently still playing with Connacht, he does seem to know what he is on about. Hope these are of some help to you

Transform

Do all of this for foam rolling -

https://www.youtube.com/watch?v=_S1ZNaWGgas

and then wayyy more of this for stretching where many many people are super tight especially people that have played field sports like rugby -

https://www.youtube.com/watch?v=DYm65GjoJdg

here are some simple core exercises (I would put in a pallof press if you have bands or access to a cable machine also) you can do and please note the lower back position throughout as i point out i.e. its not over extended which you will see many many people fall into -

https://www.youtube.com/watch?v=BSnpNjQBxSs

Also note in this video where i explain the ideal position when in a plank (6mins in) and all of the exercises covered should be done as part of your training. All of which require little or no equipment -

https://www.youtube.com/watch?v=4kPACReAiXE

All the best and to be honest I have yet to deal with a client that has back issues that does not have mobility and/or stability issues. If you are asking the back to be mobile all the time is just does not like this and of course its going to kick up a fuss. Do all of the above, buy a €50 grid foam roll, €5 lacrosse ball and you might just save yourself a couple hundred euros in physio/physical therapist visits.

All of this applies to the vast majority of people doing all types of training as sooo many people I work with have tight hips/glutes and weak core muscles

pbowenroe

Thanks to everyone for their helpful posts.

Transform

pbowenroe wrote: »

Thanks to everyone for their helpful posts.

No worries man and its something I see all the time especially in people that run especially as people are spending more time at desks causing us to overuse muscles that are being asked to be mobilie when they should just be stable.