Pain in Lower Back While Running

by Virginia
(Illinois)

I am a beginning runner. I want to change my routine from just walking a few miles a day to running 1 mile a day and walking some too. Every time I try, I get a sore lower back. Also, a few months ago, I believe I pulled a muscle in the left buttock after running too far too soon. My left leg and the left side of my lower back still hurt.




What exercises can I do to prevent the left side of my lower back from hurting?


Answer by Dominique:


Hi Virginia,
Thanks for your running question.
What might have happened is that you have something called sciatica, i.e. you pinched your sciatic nerve which runs from the top of your spine all the way to your feet.

Sciatica can cause pain all along the sciatic nerve, including the lower back and buttock. Unfortunately there is not that much you can do about sciatica, apart from trying to walk straight with good posture. Abdominal exercises may help for maintaining posture. You can try to work it out of your body with hot baths and visits to the steam room, but sciatica can stay with you for months.

About the pain in your lower back. It can be caused by your posture when you run, but also your running shoes. Again, abs exercises, but also other core strengthening exercise like pilates can help for posture improvement.

When buying running shoes make sure you visit a specialized running shoe store to get an opinion about the type of feet you have and which running shoes are best for your feet. See here for more information about foot types and tips about buying running shoes.

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Hope this helps.
Kind regards,
Dominique