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Date: 23 Aug 2006 04:14:49
From:
Subject: Running and back pain?
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A few specific things I wanted to find out about jogging.
Lower back pain and jogging? I like to go jogging, and I have a lower
back problem. When I go jogging, sometimes (but not always) I get
jarring in my lower back (and gluteals, and hip flexors). I usually end
up combining brisk walking with some slow gentle jogging. I am sure
there must be exercises that you can do that help act as a "brace"
for your lower back. I have tried lying face-down with my torso on a
firm bench, and my thighs hanging down towards the ground, and my knees
bent. If I slowly raise and lower my thighs from pointing down, to
parallel to torso, to back down again - this forces me to brace my
stomach very firmly. It is involuntary. This seems to act as a
"brace" for my lower back. Any comment on this, or other exercises
that might help?
I would also like to know why running does not cause the same amount of
"lactic acid" build, compared to other aerobic exercises. i.e. you
run of breath, before your muscles start to ache. Also, why does
running on a flat seem to feel so much different to running uphill?
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Date: 23 Aug 2006 06:33:39
From: Al Bundy
Subject: Re: Running and back pain?
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shazlikd@yahoo.com.au wrote:
> A few specific things I wanted to find out about jogging.
>
> Lower back pain and jogging? I like to go jogging, and I have a lower
> back problem. When I go jogging, sometimes (but not always) I get
> jarring in my lower back (and gluteals, and hip flexors). I usually end
> up combining brisk walking with some slow gentle jogging. I am sure
> there must be exercises that you can do that help act as a "brace"
> for your lower back. I have tried lying face-down with my torso on a
> firm bench, and my thighs hanging down towards the ground, and my knees
> bent. If I slowly raise and lower my thighs from pointing down, to
> parallel to torso, to back down again - this forces me to brace my
> stomach very firmly. It is involuntary. This seems to act as a
> "brace" for my lower back. Any comment on this, or other exercises
> that might help?
>
> I would also like to know why running does not cause the same amount of
> "lactic acid" build, compared to other aerobic exercises. i.e. you
> run of breath, before your muscles start to ache. Also, why does
> running on a flat seem to feel so much different to running uphill?
Since you have a back problem, maybe you should just stick with the
brisk walk.
Running would cause more lactic acid buildup and sense of difficult
breathing if you actually were running hard. You are not. You are
almost walking.
When you go up a hill you are lifting weight---YOU. This is harder than
not lifting the weight.
Consult your junior high PE teacher on these technicalities.
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Date: 24 Aug 2006 00:58:07
From: Thinno
Subject: Re: Running and back pain?
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Hi,
> Lower back pain and jogging? I like to go jogging, and I have a lower
> back problem. When I go jogging, sometimes (but not always) I get
> jarring in my lower back (and gluteals, and hip flexors). I usually end
> up combining brisk walking with some slow gentle jogging. I am sure
> there must be exercises that you can do that help act as a "brace"
> for your lower back. I have tried lying face-down with my torso on a
> firm bench, and my thighs hanging down towards the ground, and my knees
> bent. If I slowly raise and lower my thighs from pointing down, to
> parallel to torso, to back down again - this forces me to brace my
> stomach very firmly. It is involuntary. This seems to act as a
> "brace" for my lower back. Any comment on this, or other exercises
> that might help?
A lot of people will tell you that you can't run if you have back
problems, and that you will only make matters worse. I'm not convinced
this is always the case. I've seen many physios, osteopaths etc about
my back pain and their opinions are varied when it comes to running. My
take is that if walking helps your back (it certainly helps me) then
perhaps light running will also be OK.
You don't say what type of problem you have, but I have torn discs at
the L3/4 and L4/5 level (see my posts in chronic pain for more info).
Most mornings I can't bend to tie my own shoelaces but loosen up
throughout the day and can complete 4-8 mile runs OK. I find that I am
able to run 3x a week without making my back pain any worse.
I agree that you need to do all you can to strengthen your back. My
preferences for doing this are swimming - although I would suggest
backstroke or crawl rather than butterfly or breastroke (can't swim
well? The Total Immersion helped me a lot) and specific exercises which
target the multifidus muscles in the lower back (the book by Jim
Johnson is worth a look).
I'm not sure if you are just starting running or not, but if you are
make sure you follow all the usual advice about not running on
consecutive days, not ramping up your mileage too quickly - this goes
double for any of us with pre-existing injuries. Also make sure you
listen if your back is telling you to stop - a lot easier said than
done, I know!!
Good luck with your back pain and your running! Let me know if you want
more info on the exercises I do.
Regards,
thinno
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