Lower Back Pain?

Question

I been running and working out about 5-6 days a week and recently I been doing my run and I been getting a really bad pain in my lower back the small of my back. Is this to pushing my body too much or something else?

Answer 1

Ok, that first answer was way too long for me to even read. So I'll try to be succinct:

There are different reasons why your back is hurting/sore/tight. It could be your form during lifting weights (i.e. are you arching your back while benching?) It could be from your running form (try to be aware of how your form is). It could be that you are not stretching properly, and if you're not stretching, that is definitely a strong contributor.

OK, so you're asking how to fix it:

1) Lift less weight , more reps, and focus on good form (i.e. if you've been benching with 135 lbs, 3 sets, 10 reps, try lifting 125 lbs. 4 sets, 13 reps). For correct form check out magazines like Men's Fitness or look it up on-line.
2) Stretch everyday. Do this when you wake up or before you go to sleep. While there are specific stretches for your back, you should also stretch your hamstrings well.
3) Strengthen your abs. Many people don't realize that strong backs and weak abs can lead to back injuries.
4) Try to run a little less or maybe even another form of cardio (i.e. bike) until you strengthen the condition of your back.

Finally, you have to think long-term. If you address your back pain now and then go back to your old habits of not stretching or bad form lifting, your backache will return.

Answer 2

Introduction to Lower Back Pain and Running

Runners ultimately put enormous stress on the lower back. The constant pounding of the feet causing shock waves to be vibrated to the spine and hips.
General Causes of Lower Back Pain

Conditions such as flat feet can cause a mechanical imbalance which can ultimately result in back pain. A limb length discrepancy or even a pelvic imbalance can result in lower back pain. Other conditions such as spinal curvature and a degenerative disc between the vertebrae can lead to back pain.
Running Causes of Lower Back Pain

For runners, the major cause of back pain is a muscular strain. However, if you are in any doubt then it is advisable to visit your doctor to rule out any complications. Contributing running factors include weak abdominal and back muscles, tight hamstrings and more commonly a foot imbalance. Foot imbalance (over pronation) results is a weight imbalance which can ultimately result in lower back pain.
How Lower Back Pain affects you’re Running

You should continue to run with back pain if it does not make your back feel worse after a run. Sitting actually puts more stress on your back than running does. If running is not comfortable than you could try swimming, cycling or some other activity to keep fit and motivated. Walking is a excellent exercise to stay active during the healing process.
Treatment for Lower Back Pain

For immediate relief you should cut back on your mileage and uphill running. It is common for cross country runners to experience lower back pain. The biomechanics of running up hills and at unusual angles leads to postural changes which demands greater stress on your back muscles. Many runners find that damp heat, contrast hot baths, steam room and heat rubs are beneficial to lower back pain. If you have a serious back complaint such as disc deterioration than surgery may be necessary. You may need to visit a chiropractor to align your spine.

Many runners find that by changing their running shoes and using sports orthotics/ Insoles can have a positive effect on lower back pain.

Back Strengthening Exercises

Each exercise should be performed 5 - 10 times each, increasing by 2 - 3 repetitions per day, with a maximum of 50 each per day. If performed properly, these exercises will strengthen core muscle strength. They should be performed in conjunction with proper back and lower extremity flexibility training.

These strengthening exercises are designed for multiple types of back injuries. Remember to consult you physician to determine which exercises are most appropriate for your specific condition. Discontinue any exercise that worsens your pain.

Abdominal Crunch

Wall Squats

Thoracic Extension

Bridging

Answer 3

Muscles, pain and referred pain are covered in a book called The Trigger Point Therapy Workbook by Davies. It teaches you how to treat yourself. For faster results go to a massage therapist. Since you are running make sure your arch is supported. I have seen arch supports for as little as $7.00 that work just as well as the expensive ones. (I also use a chiropractor because he can do ultrasound on the muscle damage to shrink it)

Answer 4

higher a tharipist or rub your back