Hey, runners! I desperately need some advice! I run approximately 2 times a week, and can go about 3-4 miles. My problem is that toward the end of my run, my lower back really starts tightening up. I think I could run farther, because I'm not really that tired, but I have pain in my back. If I stop and stretch it out, it's hard for me to get started again. Do you think I need to strengthen my lower back, and if so, what exercises should I use? My husband thinks I need to strengthen my abs and core, but I have really been working on that, and the back tightening hasn't improved. Any suggestions?
While running, my lower back tightens up
- Thread starter sstindt
- Start date
Aquajock
Cathlete
Try making sure you do "supermans" (prone spinal hyperextensions, elevating alternating arm/leg or BOTH arms and legs) each time you do abs to balance of the strengthening component. I'll bet you a dollar your ab muscles are overstrong in comparison to your erector spinae, and that can cause poblems.
Problems.
A-Jock
Problems.
A-Jock
I think that A-Jock is totally on the mark here. But I would also encourage you to make a conscious effort to "engage" your core muscles while you run. Try to keep the core firm and to concentrate on your posture as well. Keep your head up and shoulders straight ahead, imagine if someone were running in front of you, you would be looking at their shoulders instead of their feet. Running with poor posture or a loose core can put additional strain on weaker back muscles.
HTH,
Mattea
HTH,
Mattea
JeanneMarie
Cathlete
I know this might sound strange, but are you sure you have the right shoes? Also, are you running on an uneven surface?
I had back issues at one point in my running career, and ended up with a physical therapist. He quizzed me about where I was running and discovered that I was running on the side of a curved road. One foot was hitting higher than the other.
He also advised better shoes.
Once I made changes in both of these areas, my back was fine! Good luck!
I had back issues at one point in my running career, and ended up with a physical therapist. He quizzed me about where I was running and discovered that I was running on the side of a curved road. One foot was hitting higher than the other.
He also advised better shoes.
Once I made changes in both of these areas, my back was fine! Good luck!
onedayatatime
Cathlete
Ditto on what Mattea and A-Jock said -- at least this has worked for me .
Core, core, core before and after and on the days you don't run -- strengthen it without overworking it.
I had and have similar problems and do supermans before and after every run.
I follow up supermans with something to work lower abs.
Then I will often do some short oblique work. I am very tall, with a long torso and this has been really important for me to be able to run without injury.
Planks are important, too. Coremax workout #2 has really helped me!
HTH
Barb
Core, core, core before and after and on the days you don't run -- strengthen it without overworking it.
I had and have similar problems and do supermans before and after every run.
I follow up supermans with something to work lower abs.
Then I will often do some short oblique work. I am very tall, with a long torso and this has been really important for me to be able to run without injury.
Planks are important, too. Coremax workout #2 has really helped me!
HTH
Barb
onedayatatime
Cathlete
P.S. Jeanne Marie's suggestion is important, too, IMO. I have to replace my shoes often and think a lot about posture when I run.
Definitely don't ignore this kind of pain!
Barb
Definitely don't ignore this kind of pain!
Barb
The other suggestions you've received are awesome. However, it seems one other important factor has been missed so far--stretch your ham strings! I have low back problems related to tight ham strings. Take a short break from running & stretch those hammies. You should see a dramatic improvement in the tightness you feel.
Thanks everyone so much! You all are so educated in this and I hadn't even thought about some of the things you brought up. I am fairly tall, and also have a long torso. I run on a country road, which is VERY uneven, and I do tend to look down at the road and don't really concentrate on my posture. In addition, I don't know when the last time I bought running shoes. (I think last summer.) Can anyone recommend really comfy and supportive running shoes? I have Nike Shox, but I don't particularly like them. Thanks again for taking the time to help me out!
L
lwdinsf
Guest
Hi! I'll add another thing to consider seriously. If your lower back tightens up, your running form is probably off. In fact, I'd guess that is more likely a cause than weak back muscles (though there's no harm in strengthening those). I strongly advise either investing in 1-2 sessions with a running coach or personal trainer who specializes in running, or go to a running store that has a treadmill and have them check your form (You should do this anyway, since it's the best way to choose the right shoes).
Getting recommendations for running shoes from others is no help, because everybody has different feet, different running gaits, and different mileage. The many shoes on the market are there to cater to different needs, so you really need help when choosing shoes for YOU.
Getting recommendations for running shoes from others is no help, because everybody has different feet, different running gaits, and different mileage. The many shoes on the market are there to cater to different needs, so you really need help when choosing shoes for YOU.
JeanneMarie
Cathlete
As I recommended above, the correct running shoes are essential. I didn't mention my favorite store for being fitted with shoes though. If you have a "Fleet Feet" near you, I highly recommend them.
They videotape you running on a treadmill and play it back to analyse your gait, whether or not you pronate, etc. Then, they look at your bare foot and check for callouses or anything else in the shape of your foot that might indicate running problems or needs.
Based on these things, they bring out shoes that will work for you and let you try them. They even have a policy that you can bring them back if you buy them, use them and decide they don't work.
Hopefully you have a store near you!
[link]fleetfeet.com[/link]
They videotape you running on a treadmill and play it back to analyse your gait, whether or not you pronate, etc. Then, they look at your bare foot and check for callouses or anything else in the shape of your foot that might indicate running problems or needs.
Based on these things, they bring out shoes that will work for you and let you try them. They even have a policy that you can bring them back if you buy them, use them and decide they don't work.
Hopefully you have a store near you!
[link]fleetfeet.com[/link]
Jennifit
Cathlete
Lower back problems while running are typically caused by tight hips, which are caused by you foot placement with each step you take. It is all biomechanics. Make sure to check you arches, and keep stretching those hips. You may need some foot inserts or orthotics. Don't give up...
jenni
jenni