I seem to always get lower back pain when i run. I am an athlete, train 6 days a week and have been for years?
I am 24 years old, female and play soccer at an elite level. I run everyday but always seem to get lower back problems when i run. I also have hip and hamstring soreness feels like the muscle is super tight or the nerve is being pinched. My back feels like it is collapsing into my pelvis and grinding.
Have no idea why this happens. I have put up with it for years, had treatment and no one has come up with anything of benifit.
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It seems that you have the problem of runners that have a weak foundation. More than likely there is a slightly increased lumbar lordosis (inward curve), tight and weak hip flexors, tight and weak hamstrings, and the most important a weak transverse abdominal muscle. Just like in the back there are layers of muscles in the abdominals. The deepest of those is the transverse abdominals. There job is to stabilize the pelvis. They are the pelvic girdle and when they are not strong enough the pelvis moves causing lower back issues. Couple that with running which involves only certain groups and in a limited range of motion and you get lower back pain. I don't know what equipment is available to you so these movements are to be done without any. Start off doing a plank or a modified plank. That is a push up position except you are on the elbows. Hold that position for ten seconds. Make sure that the lower back is flat and not bent in. If you cannot stabilize the lower back then move to the modified plank where you are on the knees. Again the key to this is to keep the lower back straight. Go to a bare wall and place the legs up the wall while lying on your back. Place the buttocks into the wall as close as possible. Keep the hips bent at 90 degrees and attempt to elevate the pelvis off the floor. This might take some time but stay with it. Those movements are for the transverse abdominals. For the lower back stand up straight. Bend forward to about 30 degrees and keep the lower back straight. Do not let the lower back flex as it must be held in the correct position or you will retrain the muscles in an incorrect way. Let the arms hang straight down from the shoulders. Slowly at first until the movement is perfected, move the back up and down in small oscilations. Do this until you feel a soreness in the lower back. This should not feel like pain but more on the order of being tired. Next go back to that position of 30 degrees and standing on one foot raise the other and move it as if you are running. Do ten circles with the leg and then exchange positions to the other leg and do ten circles. For the hip flexors, kneel on one knee and put the other out in front with the foot flat on the ground and the hip and knee bent at 90 degrees. Lean forward slightly and push the knee into the ground feeling the hip flexors pull but not allowing any movement. Hold for ten and then lean forward a little more. Again repeat the process of making the hip flexors pull for ten. Keep advancing the position until the knee is as far behind the hip as physically possible. That will take time so don't force it. Do this five times and switch legs. For the hamstrings get a large belt or piece of rope. Make a loop at one end. Lie on the floor with the legs out straight. Bring one leg up with the hip at 90 degrees and the knee bent. Place the loop on the foot. Now straighten the knee until you feel tension in the hamstrings, the hip remains at the 90 degree position. Hold the other end of the belt or rope so that there is no slack. Attempt to bend the knee but don't let it using the belt or rope to stop it. Hold for five seconds and straighten out the knee slightly. Again repeat the process of attempting to bend the knee. Do this until you are able to get the knee out straight while the hip remains at 90 degrees. Once that position has been achieved keep working the same way to get the leg further up towards the head. Do both legs. You may find that one side of the body is tighter than the other. Concentrate on that side a little bit more. For the lower back lie on the floor and slowly bring one knee up into the chest. Bring the other one up afterwards, never bring both up together. Bear hug both knees to the chest and hold for ten seconds. Relax but don't let go and repeat that cycle four more times. Doing this routine will help to stabilize the pelvis and legs. Good luck!
April 30th, 2009 at 10:08 pmHey there,
I am a teenage football player (americans call it soccer), and i play football internationally at a high level.
I am very tall for my age, 6ft 2 in fact, and i haven't turned 15 yet.
I get lower back pain when running very long distances, and have wondered why for a long time, before i consulted my grandmother who is a doctor.
She thinks that it is probably due to my height, that i get these lower back pains, and she suggested that i do back strengthening exercises whenever i can.
These exercises helped ALOT.
You would probably need to strengthen your back by doing exercises which increase lower back muscle generation.
Googling it would be a good idea, but i'm pretty sure we have the same condition,
How tall are you? As tall people get this problem alot.
= )
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referring to the answer below, yeah i did the push up on elbow position exercise.
April 30th, 2009 at 10:08 pmhelps strengthen your back alot.
helped me out a lot.
hope your condition improves!