Lower back pain when running

guile4582

before anyone says it, it is not my runners. I have done a triathlon and have done a lot of running and am aware of the importance of good running shoes.

my issue is I haven't run for 10 months due to injury (not back related injury).

Now slowly back at it and (even on grass), when I run, I have to stop every 5 to 10mins because of a burning lower back pain.

Its right at the bottom of my back in the centre only, feels like two pipes burning!

has anyone got any good stretch warm up exercises I could complete to avoid this pain and the stop start nature of my runs

many thanks

Alf Veedersane

Ease off on the running a bit for a week or two and that'll help.

Stretches you'd do would be the like of lying on your back and hugging your knees to your chest and one leg at a time. You might want to do some glute stretches as well to loosen out your hips as it could be to do with tight hips after a period out.

guile4582

Thanks Alf, 10 months has been quite a lay off. I have kept up non impact cardio. Just lost when it comes to lower back stretches, will try the ones you have mentioned

I also started doing some box jumps at the gym - am thinking this could help.
Another reason for the soreness, could be that in those 10 months I had taken up deadlifting for the first time. Would that be a reason too?

Alf Veedersane

Do you get the pain when you deadlift?

Or any lower back pain?

guile4582

no never, form is good.

Can you get someone knowledgeable to run with you once or twice to see how you're running? You may be doing something there which is causing it

Alf Veedersane

Then it shouldn't be down to deadlifts.

Do you get any sort of knee discomfort when you're running? NOthing debilitating or anything...just a mild ache that wouldn't stop you running but you'd notice it all the same?

guile4582

everything is the same, fitness level is fine too (which makes it frustrating having to stop)

I assumed it's just because I havent done impact in so long.

Alf Veedersane

guile4582 wrote: »

everything is the same, fitness level is fine too (which makes it frustrating having to stop)

I assumed it's just because I havent done impact in so long.

Sometimes when the problem is the hips, you'lll get a pain in the lower back and the knees but it's often just one or the other.

Oryx

We cant diagnose your back pain, thats best left to a sports physio. But for me, lower back pain is associated with my glutes. If they are weak or stiff it will cause pain. But if you are getting severe, burning pain, dont train through it. Get it looked at, properly.