Backpain from running?

Question

I generally have a weak back and when I run, it kind of bothers me a little bit. I'm on my schools Cross Country track team, we have a competition coming up, is there anyway I can strengthen my back or get rid of the backpain in time for the competition (two weeks) if not, is there any way at all in the longterm?

We train everyday for thirty minutes. And I have good posture. I always make sure I stand up straight and don't slouch.

By weak back, I mean I can't really do anything to it or else it starts to get sore. I don't lift anything heavy or bend that much

Answer 1

wear a back support brace/try the chiropactor...it works

Answer 2

You could get your mum to take you to a reputable chiropractor. A lot of people don't like chiropractors, but my daughter does ballet and my sons race motocross and have found that for one reason or another (maybe a stack on the bike, or just stretching the wrong way) can put things out of place. A good chiropractor can be of great help. I also use one as I have done competition aerobics for most of my life. Failing that you could do some back specific exercises (carefully of course) to strengthen the muscles. One of these is to lay on your back and support the lower back by placing your hands under your bum. Then have you feet in the air and slowly lower on foot then the other and if you get strong enough both at the same time. Good luck with the cross country!

Answer 3

I'm not sure what you mean by having a weak back, but there are a number of possible explanations. If you haven't told your coach about the pain, do so right away because he can recommend a doctor, if necessary, or alter your training regimen.

One possibility is that something is off with your posture or your gait, so you may need to refine your biomechanics.

Good luck.

Answer 4

Stretching may be more beneficial then additional training.You could even be over training.You don't mention how much you're doing so I can't tell.It's important to remember that the spinal erectors are this sheets of muscle and can fatigue quickly from glycogen depletion.Try eating more complex carbs like rice and pasta to store more glycogen.Your carb intake should start the day before.Not immediately before.The other possibility is your sneakers.If they're worn out or not designed for running then that would have this effect.

Answer 5

Are you Heavy Chested? If so Are you making sure your wearing the right type of chest garments (sports Bras) to accomodate. The best thing I can think of is to sttrech the nite before and day of use an ice pack that nite drink alot of water 4 hours prior to going to bed ... And try using Ben-Gay rite before the run yeah I know the stuff stinks but it will work for the time being...

Answer 6

You need to first stretch your back backwards with arms above your head then forwards like you are going to touch your toes. You need to do this for about five minutes for about fifteen - twenty minutes before you run. When running try running with your back in an upright position. After you do this for about a week or two your body might, hopefully, get use to this position and you will get used to doing the stretches. This should release some pain off your back. I hope my information works for you, good luck at the competition

Answer 7

i'm thinking the problem is with your posture when you run...

when you run, relax..

keep your back straight and lean forward a bit, don't be one of the runners that look like they're going to fall on the ground... keep a steady breathing pace too.

if you want to strengthen your back muscles, there are a couple of gym exercises that you could do, such as lat pull downs, barbell rows... etc.

Answer 8

I had this from running as well.
For me there is one exercise that works.
Lie on your back.
make one foot face to your left by placing your shin on its opposite knee.
pull the knee toward you slowly.
Repeat other side.

Answer 9

Yoga exercises for back pain
http://www.askaquery.com/question/Yoga-exercises-for-back-pain.html