Back Problems when running

JoeHall · 12-17-2007, 09:34 PM

Now, I am not a skinny guy by any means (5'9 265...working to slim down), which I assume to be the reason for my pain, but I figured I would throw it out to see if someone else had a hypothesis. It seems that whenever I do any long distance running I get a horrible cramping like feeling in my lower back. Is it my form? Or am I just a fat tub of goo who needs to man up?

younggunz · 12-17-2007, 10:35 PM

I used to get this all the time....I started going to yoga, and it cleared up...could be a number of medical issues, but the problem starts with flexibility.

JoeHall · 12-17-2007, 10:36 PM

Thats what gets me though, is that for a guy my size, I consider myself extremely flexible. Perhaps concentrating with more back or hammy stretches before I run?

mobeck · 12-17-2007, 10:58 PM

Sounds like you might be lacking a little core strength in your erector spinae. Since you are jogging for a long distance, usually your torso is anteriorly tilted the entire time, so it's straining some of your intrinsic core muscles.

Look up a few exercises. They might be called different names depending on the source, but two great exercises are: the prone iso-ab & the two-leg floor bridge

As someone else said, Yoga helps immensely for core stabilization training.

David Bolton · 12-17-2007, 11:55 PM

It is caused by tight hamstrings. You need to stretch my friend.

JRT6 · 12-18-2007, 09:15 PM

265lbs is a lot of pounding considering every step is three times your bodyweight. Screw the distance running and do sprint work.

JoelThomas · 12-18-2007, 09:52 PM

Quote:

Originally Posted by JRT6

265lbs is a lot of pounding considering every step is three times your bodyweight. Screw the distance running and do sprint work.

Pretty much this. If you've got some extra weight on, long slow distance (LSD) running is going to be the hard road. I would highly recommend swimming or other low impact, high cardio type work. If you're set on running, make sure you've got a kick ass pair of shoes and you're stretching properly after (not before).

And "manning up" is a horrible horrible idea if your spine is involved.

delta21 · 12-18-2007, 11:20 PM

Lower back pain during a long run can be from your hamstrings getting fatigued causing you to slouch forward more causing stress there.

It could be poor form too, I had this problem. You need to keep your body standing high and tall you are running with your hips in front, pushing off with your legs. Picture it as a string is pulling you along by the hips, they need to be out there. Its kind of uncomfortable at first if your form ahs been bad this whole time. So instead of looking like a folded mattress while running, stand straight up and have proper leg/footwork

whipyourasstyle · 12-19-2007, 01:22 AM

I had a similar problem. I got horrible pain in my lower back when I run for more than 15 minutes. When I was in the military, after years if torture, I was finally sent to a podiatrist.

Well my legs are different lengths by less than a quarter inch. But that is what the problem was. I got inserts for my boots and just like that I was able to run marathons, literally, I ran the marine corps marathon twice (although that was years ago).

markdog · 12-19-2007, 01:58 AM

joe- not sure how old you are, but that may have something to do w. it, but MOSTLY i'd say you're carrying around a lot of weight and the impact on your frame may be an issue as well. major props for working hard and pushing yourself. i've also had issues w. running, keeping the weight off and having lower back problems (and found they're all related).

are you doing any weight resistance training? nothing burns weight faster and more efficiently than increasing muscle mass (muscles are calorie burning machines that work 24/7). i lost 25 lbs (from 200 to 175) when I got back on the weight bench after a 10 yr hiatus. nothing else changed. just my chest/arms and my weight.

you may want to back off on the number of miles and focus more on strength-building runs/walks (up hills, up stairs). keeping those hamstrings stretched out is critical (as other posters have mentioned).

also - if yer gonna run, i've had huge success w. a type of shoe called the Z-Coil. it's kinda goofy looking but it really helps when i run or go for walks. they both absorb a lot of punishment that would otherwise go to your frame AND change your overall posture. you can find out more here: http://www.zcoil.com/products_styles.html

they're great if you stand a lot too. my girlfriend is a teacher (on her feet all day on concrete) and they've helped her a lot.