I get lower back pain from running? Can anyone explain why or how to avoid this happening?

Question

I bought new running shoes at the weekend, and rubber shock absorber pads for the heels in my shoes.
But my back still hurts?

Can anyone give me any clues as to what Im doing wrong, i dont want to give up running. Ive been running for 10years with no problems???

Answer 1

i used to have the very same problem, i used to get sharp pains in my lower back wen ever i used to run cross country, but when i used to run on the track, i didnt , its because of the distance ur running, the only way i used to get relief wen i was rnning was to lean frward, this is not recommended tho as it just slows you down, you might need to d osome weights and some back xtension to improve your strength in your lower back, i did them and it did help

Answer 2

I have been a competitive runner for 7 years now and have had my share of back pain. I have had 2 specific and common back injuries that affected my lower back as well as running. I can suggest two possibilities for you. And keep in mind that both of these will require seeing a doctor and getting physical therapy most likely.

The first could be a disc problem. There are statistics that say 8 out of 10 people will have back problems at some point in their lives. Many of them are disc problems. You could have a bulging disc/herniated disc. You should ask yourself, does pain shoot down my leg or get worse after sitting? Does pain extend into my hip? If so, a disc could be slipping out and putting pressure on nerves.

The second is a pars stress fracture. This is easily misinterpreted as a muscle strain or pull but is in actuality a fracture of the vertebrae. They can be on either side of the back and can affect the L-5 vertebrae all the way up to the L-2 and above. If this is the case, treatment could take much longer and could require bracing and time off. If you feel pain when you arch your back, consider a stress fx.

Again, I can't diagnose you but I can offer some probable scenarios. Do not be worried, however. What you are feeling could very well be a strained muscle or just a problem with your running form/posture, etc. If the problem is not fixed, however, you should see a sports doctor. And keep in mind, that a back is not something to mess with, you need it for everything. Good luck.

Answer 3

Overall, make sure your shoes are providing adequate cushioning (maybe add Neone inserts) and they address any imbalance/pronation problems adequately, stretch properly before and after, and check with your Dr/osteopath to make sure it is not serious.

Some good info from cool running below:
Here's an excerpt from the article:
Back pain is a strange and mysterious thing. Every time your feet hit the ground, the shock is transferred up your legs to your hips and spine, and any biomechanical irregularity or imbalance can ultimately cause lower back pain. It could be that you have flat feet, and your over-pronation is causing a back ache. It could be that one of your legs is ever-so-slightly shorter than the other, or that your pelvis is just a wee bit uneven. You could have a curve in your spine. More seriously, one of the discs between the vertebrae of your spine could be degenerating.

Back pain can be a tough mystery to solve, but with a doctor's help you should be able to track down the cause. While muscle strain is the most common cause of back pain for runners, play it safe and visit an orthopedist, an osteopath, or perhaps a chiropractor to have your spine and vertebrae examined if you are experiencing severe pain.

Relatively weak abdominal and lower back muscles might also contribute to the problem. Running generally tends to cause strength imbalances between these muscle groups. Add tight hamstrings, another common condition among runners, and you have a nifty recipe for back pain.

Finally, the root cause may be in your foot. Back pain is one of the many possible injuries associated with flat feet and over-pronation (i.e., your foot tends to roll inward too much when you run). Likewise, if your second toe is longer than the big toe (a condition known as Morton's Toe), this could cause a weight imbalance resulting in back pain.

Remedy:
For immediate relief, cut back on the mileage and try some damp heat: hot baths or the steam room. Heating pads and heat rubs may help somewhat, but wet heat seems to work better than dry.

As for fixing the root cause of your pain, it's a matter of figuring out which of the many possible factors is ultimately responsible.

If the problem is disc deterioration, surgery may be necessary, and an adjustment in training is absolutely required. Take this condition seriously, and see a doctor.

If your spine is merely out of alignment, manipulation by a chiropractor may help ease your pain. This may also ease your muscle strain.

If your doctor confirms that you have an uneven pelvis or unequal leg lengths, the solution will likely be to try to correct the problem with a heel lift on the short side. This may be as simple as putting a piece of 1/2" foam rubber into your running shoe; a makeup sponge would probably be just right. If you don't get any relief at all within a week, go ahead and take the sponge out. If it does no good, it's better just not to wear one; your body may have adjusted to different leg lengths, and "fixing" it may cause more discomfort. Whatever the case, make sure that the remedy matches the problem; do not use a heel lift if your doctor does not confirm that you have an uneven pelvis or unequal leg lengths, or you may only make your problems worse.

If your problem is in the structure of your foot, your solution may be as simple as wearing different running shoes. The folks at your local running store can make recommendations for motion-control shoes that will remedy over-pronation. If you severely over-pronate, if you have flat feet, or if you have Morton's Toe, orthotics may be necessary, and you should see a podiatrist for her recommendation.

In most cases of lower back pain, you will benefit from exercises to strengthen your back and abdominal muscles.

Answer 4

If you heed the good advice from Tom that is a start. He gave you alot of good info. I have been a runner for yrs like yourself, and I kept going....though other injuries caused me to go to specialists(ie podiatrist, physical therapist, chiro, etc) to get evaluated. Basically, you need to build your core, abs and glutes. Make sure you carry yourself (your posture) shoulders back, and hips tucked under.....like squeezing your butt in. And STRETCH.....yep....I am rather lazy about this one but it is SO important as we get older....especially hamstrings, hip flexors, IT band ....those are the main ones. If you see a sports medicine dr.....they will advise you with more detail. The runner's world has done several articles on strengthening and core.

You want to address it before you have a blowout....or back spasm....the worst pain I have EVER experienced. I have recovered from a c-sec too. That's what ended up taking me down this road to recovery. As you continue to run, you will find you have to do more maintenance to stay at it. Another thing, I have orthotics to help correct my biomechanical issues as well. But I already had those before my back blew. I still consider them to important to running in a neutral position, or proper alignment.

Answer 5

My back pain from running landed me in a Chiropractor's office. Thank God.

A chiro will be able to loosen up your back muscles and get you back on the road.

Running puts a lot of load on your back, strengthening it a lot. But when you're getting back in shape it can get strained, which can cause the many muscles around your spine to clench tight to protect the spine. It's called a long, slow spasm and as the muscles overwork themselves they get strained.

A Chiro will put heat on it, electrical stimulation (stim) and Ben-Gay. Then he'll massage the muscles deeply to loosen them up and get them out of spasm.

My Chiro put me back on the road; after a few weeks of going twice a week, I was able to go back every few months to keep in top shape. I also learned how to stretch my back a lot better to keep it from going into spasm.

You might also think about the way you hold yourself while you run. You should not be leaning forward, your shoulders should be right up above your hips, not out in front for long steady runs.
Get yourself a book on running too. My favorite was "Galloway's Book on Running". A book or even better a coach is valuable.

PS running on grass is hell on your knees. The surface is too uneven. HArd packed dirt is better, a track is the best.

Answer 6

Ask your doctor about an exercise routine. Regular exercise, such as walking three times a week, may reduce neuropathy pain, improve your muscle strength and help control blood sugar levels. Gentle routines such as yoga and tai chi might also help.

Answer 7

Hi,

The strain of running has finally caught up with you.

Get checkout by a doctor to see if the condition is permanent or treatable.

If you do want to continue running lessen your stride that should help reduce the impact on your heel.

Skip

Answer 8

There exists a fear when you're unfortunate enough to get sciatica, you are planning to own to live out the remainder of one's times residing in suffering but this is not correct since with this specific eBook Sciatica SOS from here https://tr.im/sUT08 you will get rid of the pain permanently.
Sciatica SOS has become the requirement of the time for a number of individuals who have problems with the chronic problem of sciatica. Sciatica SOS is nothing but a seven-day program or remedy for this illness, sciatica.
The Sciatica SOS is one amazing program that can help persons how suffer with sciatica to get rid of that putting up with in the shortest of time.

Answer 9

Your spine acts as a shock absorber but it takes a pounding when you run.The only thing that will make it better is to stop..You can improve things slightly by making sure you have good running shoes.and maybe running on softer surface, i.e. grass instead of concrete road....

Answer 10

Run on grass wherever possible. Ditch the shock pads - they stop your shoes working properly.