Run-Down Forums

[JBryant]

I'm new to running and i need help with a problem i have been having. Every time i go running i get pain in my back after about 10-15 minutes. It's in my lower back, on both sides near the center (the center is fine), about even height with the belly button. I can work through my breathing and my legs getting tired, but my back is always what stops my run. I would like to run a half marathon with my sister next year but theres no way i can get ready for it with my back hurting like this. Any suggestions comments or advice is greatly appreciated. Thank you!!!

[Angelo Z]

Do some back stretches beforehand. That's simple, if that doesn't work then strengthen your back muscles. I need to ask you-does this back pain feel like it's the type of pain as a result of weakness due to a lack of exercise, or is it because you have some tendonitis or anything like that? Do you get back pain when you don't run too? If you do, visit a chiropractor. Back to the exercise-related pain, it sounds like you don't have a stable core or trunk. It may be due to your mechanics but also if your abs are too weak which in return put more pressure on the lower back muscles. Run in an erect position. Give it at least a week even with pain. It may be due to a recent injury or maybe it's hurting for no apparent reason at all. I get some of those "invisible injuries" from time to time too and they usually last for a moment.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Dan]

Those are the lumbar muscles. It could be a postural issue (or the way you sit in your chair at work all day), a muscle imbalance (correctable with stretching and back extensions), or the result of a strain.

Dan
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[Angelo Z]

It's a good thing if your legs are hurting too. That means they're adjusting to the stress required. It's like doing squats for the first time, be patient. I wouldn't worry too much about the backpain (assuming that you're young). I bet that all of this is the result of exercise on your muscles. Run everyday, but take a day worth's rest when you really feel serious back and leg pain. Muscles only recover when they are at rest or minimal effort, remember that.

As for the half marathon, I advise looong slow runs. Start with 30 minutes and build up to 60 minutes and then 90-120 for the weekends. Do these while staying relaxed and drink fluids if you need to. These slow long runs build up your aerobic base or aerobic capacity which is essential for lasting through 13.1 miles. Keep a close eye on your bones primarily your shins and tarsals. Most high-mileage injuries are bone-related.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[JBryant]

I really appreciate the input. Thank you! I will definitly try streching more for my back. I'm going to start some strengthening too to see if that helps. Hopefully it will go away over time as you suggested it might. I am fairly young, only 28, so i'm not too worried about the pain other than its the one thing that makes me stop running. I'll keep you posted on how it's doing, and how i am progressing. Once again thank you for your help!!!

[Angelo Z]

Fairly young? Yeah...it would be unusual for an individual like yourself to suffer from back pain even when you're not exercising.
_________________
My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Dan]

Not at all unusual. Lots of people in their teens and 20's have back problems.

Dan
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[Angelo Z]

That's kind of sad though, teens don't seem to care about their health so much and then they face the consequences later. Most have poor posture when the walk and sit. Some other problems may be due to doing tiny things such as tattooing, drawing, cutting hair. I now have to apply pressure from time to time on my mom's back because the doctor said it's the beginning of arthritis. Going on more about teens, they tend to drink a lot of soda and eat tons of junk food. I used to be like that in middle school but now that makes me sick, even school food makes me sick. I see these football players and they look like 30 year-old men. It's nice to be buff now and all that, but then again most will end up overweight later on. I was great friends with Jessica Elway, John Elway's daughter. One day I was invited over for a party and her dad spilled wine all over from being drubk. He was also overweight. Did you know that Europe's population of 728 million has a higher life expectancy than the U.S. even with it's eastern countries that have a lower life expectancy? You really are what you eat, even an individual with a high metabolism can have clogged arteries. There have been cases of wrestlers and football players getting heart attacks. Why? They eat way too much meat.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Dan]

Wow, that was quite a tangent.

Diet is not the issue. Lots of people have back problems, plain and simple. I speak from personal experience.

Dan
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[Angelo Z]

I was going off topic for a bit there. Dan, have you tried acupuncture yet?
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Dan]

Trust me, I've tried everything you can think of, many times over... Acupuncture, ultrasound, electrical stimulation, massage, various forms of chiropractic, pain killers, muscle relaxants, homeopathic, stretching & strengthening... Every "can't miss" specialist has come up empty. The good news is, figuring out what it takes to keep my body going has made me pretty adept at diagnosing and preventing injuries in others.

Dan
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[Angelo Z]

Well ok, those were just ways of treatment, but do you have some kind of internal problem like tendonitis, etc.?
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Dan]

Like I've said in numerous threads, no two people are wired the same way. Assuming that what works for one person (i.e. yourself) will work for everyone else, ignores that very basic fact. There's no simple answer to why some people are injury prone (or worse) and why some people can run through a brick wall. The key is understanding what doesn't work more often than not and then build on that.

Dan
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