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.
Hope this helps.
Kind regards,
Dominique
Helpful
Resources
-
Beginner Running Tips
Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.
-
Running for Weight Loss
Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.
-
Running Training
The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.
-
5k Running Tips
The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.
-
10k Running Tips
The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!
-
Marathon Running Tips
The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!
