Why do i get lower back pain when I run?

Question

I'm a martial artist and recently I've been trying to improve my endurance by running. But after a little while of running my lower back starts hurting like in a really sharp pain kind of way. I dont have this problem when we run in my martial arts class. So does anyone know why I would have this problem. One idea I have is it may be my shoes. I use grappling shoes for all my athletics. Any help is appriciated.

Answer 1

Do you mean a 'stitch' in your side after running a while or lower lumbar pain? Running hurts, period. Your shoes can make a big difference. If your feet are forced into an akward position inside the shoes, that could easily explain your pain. Of course there are so many other explanations depending on how you're going about the run - warmups, surface, distance, speed, your gait, your weight, physical conditioning for running - there's no way to just give you a one-size-fits-all answer. One thing is, don't think that just because you are a terrific martial artist that running is a simple thing that you will have no problem with. Running can be a art form in itself and you can hurt yourself doing it wrong in ways that can screw up your martial arts, also. Seek the advice of experienced runners, Grasshopper, and you will find enlightenment.

Answer 2

Your first problem is that your shoes are crap for running more than twenty yards. How far are you running? That's a big deal. If you are running less than five miles, you probably can't go wrong with any running shoe in the $50 range. But do yourself a favor; go to a real running store to get fitted. The shoes might be $5 more than a big box store, but if you buy the wrong shoe you risk wasting all of your money.
The guys at a real running store will want to know why you're running, how far and how fast. They will watch you run to see how much you pronate (or supinate), if your a floppy footed or rigid footed runner, and a few other things. Then you'll try a few pairs on and should find a great match. It's worth the time.

Next, running puts a lot of stress on your back! Much more than martial arts because it's a cyclic load that keeps repeating with no rests. If you keep at it your back will strengthen after a few weeks and you won't be in pain anymore. Make sure to rub your back to get the blood moving through it. I'm assuming you have no other back problems. Also it's tempting to lean forward to get more speed, but once you're at your pacr your shoulders should be straight above your hips. It feels odd for a few days, then it feels right.

So you need running shoes and you need to let your back get strong. Your stamina will improve greatly but your muscles may be harder to stretch; I was primarily a runner and always had trouble stretching.

Answer 3

Hello,

Grappling shoes may be your problem. Try getting some shoes with cushion, as this will save your back and joints from the shock of running. And while I'm sure that you get a lot of ab workouts in martial arts class...add some more where you can..this will also take the strain off your back. The links below can help you with shoes & ab exercises. Good luck!

- Mike

Answer 4

First you are on the right track with the shoe thing. Invest a good pair of shoes if your serious about putting in some distance.
Now to cure that pain in the lower back extend your stride a little bit more then a jog. What is happening here is that your stride length is too short causing you to place a shcok wave up into the lower back. By striding out a bit more you will reduce the weight coming down directly into the base of the back.
I know you are going think this is crazy but it is true. Try it before you say one of these other answers is better.
Be with one!
Coach

Answer 5

I am guessing, from past experience, that it is something else you are overlooking because it seems so counter-intuitive; your hamstrings might not be stretched out enough.

I was working with a personal trainer I trusted, and was doing ab work, when I pointed out that I was getting lower back pain when I did my ab work. He proceeded to work on serious stretching of my hamstrings - through a method called PNF stretching. (Look it up).

The basic idea is, by alternating between stretching the hamstring, and then contracting the muscle (by, for example, laying next to a doorway, and putting my full leg, at a 90 degree angle and pushing, thereby contracting the muscle), and stretching, and contracting again, I improved the extent to which I could stretch the hamstring.

Why it worked, I could not tell you. But, although it didn't go away immediately, I did improve, and within a week or so, my lower back pain while doing crunches was gone.

Good luck and hope it is at least helpful.

Answer 6

I use to have lower back pain too when I ran. If you stopped then your body has probably fully recovered. It sounds like the problem might be your form. Try keeping your back straighter while running. While running, don't lean forward too much. When you sit down in a chair, you also want to keep your back straight. When I fixed the same poblem, my back pain went away.

Answer 7

There are many possibilities one can be your shoes. The other is what kind of surface are you running on. Sand is by far the worst thing you can run on there are spots where the sand can be loose or packed, that will mess up your back and knees. The next is asphalt or cement the hard surface causes a jarring effect in your back and knees. The best surface you can run on is either a track field where the surface is packed down or run on grass, the grass acts as padding and cushions the impact as you run.

Answer 8

It could be your shoes, I don't know the architecture of "grappling shoes" but it sounds like they're for traction and not running.

I'm not that keen on running, but I did hear a few times that if you are running at a pace you're not used to, it can cause back pains.

So it may be you're not running at your natural pace. I don't know how you could fix that, maybe just try different speeds ?

Answer 9

Here is a simple remedy until you see your doctor.Massaging the back muscles will reduce the pain.Apply an icepack to the affected area. This will make the area numb and reduce the pain. More details and remedies at http://aches.in/backpainremedies.html

Answer 10

Well, It might be your shoes. In most Martail Arts classes, we dont wear them. Maybe you should get your shoes fitted, most stores can help you with that. Sorry I couldnt be of much help. Take care!