Back pain - what is the cause?
I'm a beginner runner and started about 3 weeks ago? I am overweight, but in my younger days used to be a keen runner and now trying to get myself to a healthy weight, back in shape and into my running again. I am now just turned 32.
I started out with a 4 mile fast walk/jog combination, building up to 5 miles and then now up to 6/7 miles. However, I've recently developed a back pain.
It's a sharp, shooting pain that seems to be in the very centre of my back. It seems to sit on my back across the bottom of my rib cage. When I run, I do feel some discomfort but can run it off after a minute or two. However, if I stop for a walking break, when I start back up the pain is there and I have to run it off again.
I did my latest 7 mile route about 12 hours ago now. By now I have a very painful back to the point where I struggle to bend over without a sharp, shooting pain, almost crippling me. When I sit or lie down, I then struggle to get back upright and inevitably have a spout of pain.
Anyone got any ideas what the pain is, what the cause may be and how to fix/recover from it?
You started running 3 weeks ago... and you're up to 7 miles? This is your problem, you're pushing too far and too fast.
You should be going slowly and steadily, giving your muscles, bones, tendons and ligaments time to accustom to your new exercise routine and strengthen slowly. You definitely shouldn't be pushing yourself for 7 miles at the moment, even if it IS walk/jogging.
If your back is suffering, given the time you have been running I would hazard a guess at a posture issue that has triggered some kind of strain. When you run, you should be aiming to maintain good posture and strength for the entirety of the run. This requires stamina that only comes with time and increasing fitness.
You should get to the doctors and get it checked out, it could be a nerve problem or it could be a disc slipping. Either way, tone your running right down until it's healed then start again SLOWLY over short distances and gradually build it up. Your enthusiasm is great, but you need to rein it in a bit!
GoneFishin is right, sounds like you've progressed too quickly with your distance. More often than not slow and steady is the way to go when you're starting to get into running. You might think you're handing it fine but your body will soon say otherwise!
I haven't run in a while and then I went for a 9 mile run and I hurt for four days! Such a mistake. Slow and steady is defo best
9 miles?! That's like 14 kilometers! I'm hoping to just run 6 miles! Impressive CescaMc, but I can understand how this lead to you feeling sore!
Live, love, laugh
A 9 mile run! :O I couldn't do that! no wonder you're sore. I don't think I'd be able to run more than 3, and 3 is at a very big push. haha, I'm not a runner, can you tell?
You know what though? Maybe if you jogged at a slow pace, rather than running, you might find that you can go for longer and maybe even enjoy the 'run'
Every stitch is like a little hug
Woah 9 miles randomly is quite far haha good on you! I couldn't do that without have to lie down for a bit in the middle!
Are you still stiff after a run or are you getting better Cescamc?
I went for a run the other day, it wasn't as far as 9 miles though! It was further than I normally run, I tried to take like breaks and pace myself so as to not over-do it. I felt fine, got home and when I woke up I was so sore. My back was stiff the whole day and I couldn't move my neck easily. Is this just me over-doing it?
Maybe, or maybe you're just working muscles you don't normally use?
Hmm, sore neck and back suggests that you were quite rigid through your shoulders. Really make an effort to relax your chest, shoulders and upper back and try to keep your arms loose and free. I'm terrible for bunching and holding my shoulders when I run and get tension pains through my neck and shoulders if not careful.
Also, stretch well each time you exercise as it helps relieve tension and relax the muscles back and keeps them from shortening and helps prevent injuries.
If you're progressing your runs, do it gradually. It's OK to go a bit further each time, but progress for a couple of weeks and then maintain for a week. It stops your muscles tiring out as much and gives them chance to heal, you come back stronger and fresher.
Sunds like good advice to me
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