Want to start running but..

[Greenlight]

Hello,,

I alway's try to get started with running, however when i run for 2/3 minutes my back(lower) starts to hurt like hell and i have to quit all the time. I dont only have this back problem with running however, i also have it with just sitting on a chair or standing in line/waiting for the bus. It just get so annoying that i have to change my position.

What should i do to heal my back? it really sucks that i can't exercise the way i would like to do.

[Curandero]

Stretch in the mornings... do some excercises to build your lower back... lay on your stomach, hold a weight from a barbell setup, and lift your upper body from the waist up. Like a reverse situp. When you run, remember to pace yourself... no point in bursting out of the gates and then being too tired to run... remember to breath correctly... count in your head to pace yourself. (like army cadence)

Most importantly is motivation... once you start don't break your routine. For a week before you get started, you may want to stand more than you sit... it will suck at first, probably, but in the long run it will benefit you. Also check your mattress, it may be too firm or too soft for your back.

[elzar]

core exercises. google "mayoclinic core exercises"

[fl0w]

Have you seen a doctor regarding this?

Seeking professional help might be the best option esp considering its not a problem only while running.

[zombiejitsu]

Its called a physiotherapist.

[McClure]

you should see a specialist.

general lower-back health includes flexiblity and strength...

google lower back static stretches and experiment with variations that seem to work the affected area

mobility drills too.

improve your core strength and posterior chain

lastly, run on trails/grass whenever possible and change out your running shoes frequently

you could be much improved in a relatively short time

[EndoGlo]

Originally Posted by Curandero

Stretch in the mornings... do some exercises to build your lower back... lay on your stomach, hold a weight from a barbell setup, and lift your upper body from the waist up. Like a reverse situp. When you run, remember to pace yourself... no point in bursting out of the gates and then being too tired to run... remember to breath correctly... count in your head to pace yourself. (like army cadence)

Most importantly is motivation... once you start don't break your routine. For a week before you get started, you may want to stand more than you sit... it will suck at first, probably, but in the long run it will benefit you. Also check your mattress, it may be too firm or too soft for your back.

Excellent advice. Add buying a pair of real running shoes to the list.

Originally Posted by fl0w

Have you seen a doctor regarding this?

Most people go through this. It's called being out of shape. It's mainly caused by a weak core, wrong shoes, and/or being over-weight.

[Revok]

Lots of sound advice mentioned already. Without knowing more, my shot-in-the-dark suggestion is that you may have poor glute activation as a result of anterior pelvic tilt (google/forum search for lots of info on this). Proper lifting with a focus on corrective isolation work is the quickest way to fix it.

[mikehmike]

Are you overweight? Do you have any physical problems? These are things you should have included, could just be your overweight and your body isn't used to that type of exercise...could be a medical problem.

[Mooney]

Originally Posted by EndoGlo

Excellent advice. Add buying a pair of real running shoes to the list.


Most people go through this. It's called being out of shape. It's mainly caused by a weak core, wrong shoes, and/or being over-weight.

Not saying your wrong as i know very little on this subject but would he have that much discomfort on his lower back even when just sitting or standing in line from just being out of shape?