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Lower Back Pain - muscular - Rules Followed

Joined
Jan 9, 2021
Messages
38
I am an olde (52) that sill runs 12-15 miles per week. I ran 83 miles in the final month of the year because I was trying to reach a certain mileage goal and I was behind. Now my lower left back hurts like hell. I have cut back on the running. I will only hit about 40 miles this month. I have been stretching my hamstrings for 15 minutes a day since Jan 1st and there has been zero improvement in my back pain. What am I doing wrong? At this point, my hamstrings shouldn't be the issue.

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Rebarcock.

Later
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@Taggart is correct. Put some pillows under you knees and elevate your feet when you sleep. It helps. Ive had back and neck surgery. You probably ought to consider not running for a week tbh. Rest is the best thing for back pain not spinal. Good luck i lnow it sucks
 

LVRebel

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I've dealt with back pain for 15 years or so. It got to be quite debilitating for a while, but I always pushed through it and tried a bunch of things without much improvement. At one point about 4-5 years ago, I went to a chiropractor who recommended that I do a series of stretching/strengthening exercises put together in a book called "Foundation".

I was skeptical at first, because I'd tried strengthening the core with ab workouts, back strengthening, etc, and nothing worked. However, after doing these particular exercises regularly for a week, my pain reduced, and flexibility increased significantly. I got to the point that I no longer needed to go get massages, take advil, go to the chiropractor, etc. Now, years later, anytime my back pain starts to come back, I do these exercises again for a few days and the pain and stiffness go away.

The exercises themselves are a little awkward and funny looking, but they really worked well for me. I know back pain can be caused by a lot of different things, and there's not one solution that fits everything, but IMO, it's definitely worth trying.

Here's the book that goes through the exercises in depth, along with explanation of why these particular exercises work. I bought it and enjoyed it.
https://www.amazon.com/Foundation-Redefine-Your-Conquer-Confidence/dp/1609611004

Here's a video showing some of the exercises (I told you they look goofy).

Hope this helps, and feel free to reply back or DM me if you have any other questions.
 
Joined
Jan 9, 2021
Messages
38
I've dealt with back pain for 15 years or so. It got to be quite debilitating for a while, but I always pushed through it and tried a bunch of things without much improvement. At one point about 4-5 years ago, I went to a chiropractor who recommended that I do a series of stretching/strengthening exercises put together in a book called "Foundation".

I was skeptical at first, because I'd tried strengthening the core with ab workouts, back strengthening, etc, and nothing worked. However, after doing these particular exercises regularly for a week, my pain reduced, and flexibility increased significantly. I got to the point that I no longer needed to go get massages, take advil, go to the chiropractor, etc. Now, years later, anytime my back pain starts to come back, I do these exercises again for a few days and the pain and stiffness go away.

The exercises themselves are a little awkward and funny looking, but they really worked well for me. I know back pain can be caused by a lot of different things, and there's not one solution that fits everything, but IMO, it's definitely worth trying.

Here's the book that goes through the exercises in depth, along with explanation of why these particular exercises work. I bought it and enjoyed it.
https://www.amazon.com/Foundation-Redefine-Your-Conquer-Confidence/dp/1609611004

Here's a video showing some of the exercises (I told you they look goofy).

Hope this helps, and feel free to reply back or DM me if you have any other questions.

Hey man. I appreciate the detailed reply and the video. I will give it a try. I am game for anything that has worked for someone else.
 

LVRebel

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Hey man. I appreciate the detailed reply and the video. I will give it a try. I am game for anything that has worked for someone else.
Make sure to squeeze the shoulder blades together when you're doing them. The idea is that you're strengthening the small stabilizer muscles around the spine. Also, stretching out the hamstrings and the lower back while doing the exercises.

Also, I forgot to mention that when I was doing these, I paired them with stretching of my groin, doing the butterfly and other similar stretches.
 

Zgdaf

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I’m your age also, but trashed my back 15 years ago and can’t run :(..

look up gravity yoga and do the series for 30 days at least. Also full body massage, find a Pilates/PT place that can dry needle, take a yoga class for the view, etc.
you’ll find out what works for you.
 

MVTPatriot

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I am an olde (52) that sill runs 12-15 miles per week. I ran 83 miles in the final month of the year because I was trying to reach a certain mileage goal and I was behind. Now my lower left back hurts like hell. I have cut back on the running. I will only hit about 40 miles this month. I have been stretching my hamstrings for 15 minutes a day since Jan 1st and there has been zero improvement in my back pain. What am I doing wrong? At this point, my hamstrings shouldn't be the issue.

s-l1600.jpg
beautiful-bikini-blonde-color-Favim.com-3181611.png
5a145c95cb4e5d949b75db57ee087812.jpg

How many miles on the shoes? Could be ready for a newer pair.

Also, how long has it been since you were fitted for shoes? Just curious as your feet grow and change till roughly your current age. Your gait may also have changed slightly which might require a different shoe or brand. Just a thought.
 
Joined
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How many miles on the shoes? Could be ready for a newer pair.

Also, how long has it been since you were fitted for shoes? Just curious as your feet grow and change till roughly your current age. Your gait may also have changed slightly which might require a different shoe or brand. Just a thought.

Thx. I was fitted at Fleet Feet for a new pair in late October. Mizunos. $160
 

BoiseGator

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It’s 100% about the stretching with a hard ball or foam roller 15 minutes before and after. If I recall you also boxed/martial arts. I didn’t believe in it until I started Krav Maga 5 years ago. I’m 46 and if I don’t foam roll or use a hard ball to stretch before and after my back is a mess. I can hardly walk if I don’t. The back pain can come from lack of pec, hips and thigh deep stretching.

I’m so glad my trainer got me into it. Saved me....

Get a foam roller, wand roller and lacrosse ball. Just google how to stretch with a lacrosse ball.
 

Belezabro

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Jan 13, 2021
Messages
563
Just turned 50. Deal with the occasional thrown out back from putting on my socks or some other seemingly harmless move, stiffness from sitting too long, arthritic hip, sore knee and shoulder joints, etc. As stated by other posters in this thread, stretching/mobility, I feel, is key to limiting these pains. I routinely do Joe Defranco's Limber 11...I feel great after a stretching routine like this.
 

El Tigre

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Jan 15, 2021
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Make sure when you stretch that you are also stretching your hamstrings very well. If the hammies are tight, it is pulling down and putting tension on the lower back muscles as well
 

Croot_Overlord

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I am an olde (52) that sill runs 12-15 miles per week. I ran 83 miles in the final month of the year because I was trying to reach a certain mileage goal and I was behind. Now my lower left back hurts like hell. I have cut back on the running. I will only hit about 40 miles this month. I have been stretching my hamstrings for 15 minutes a day since Jan 1st and there has been zero improvement in my back pain. What am I doing wrong? At this point, my hamstrings shouldn't be the issue.

s-l1600.jpg
beautiful-bikini-blonde-color-Favim.com-3181611.png
5a145c95cb4e5d949b75db57ee087812.jpg
1611976440938.jpeg
 

MSU_Spartans

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Long but well written articles. They have more once you finish these if you want to keep reading.
 

Sgfeer

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Yoga and stretching

Soon to be 66 and started gentle Yoga three years ago and worked up a bit, what a difference it made. Could feel strength and flexibility increase in weeks. Have a couple of disc problems, but hardly had any issues a couple of months in. Haven't done it since the Wu flu nonsense shut everything down, but probably will restart next Friday and looking forward to it.

As mentioned above, hamstrings and core
 

Lolyoyo6

Member
Joined
Jan 9, 2021
Messages
16
If its truly just muscle pain, buy an e-stim physical therapy machine. Their like $40-50 these days.

You probably tore a muscle and aren't giving it enough rest to recover so it won't heal as you keep reaggravating it.

The electrical stimulation will speed up the healing process. There are tons of websites that will teach you how to do it.
 

skramer100

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Been in orthopedics my entire life, short answer is stop running. If your back is bad your hips and knees are next. If it is viable and you need to workout, swim.
As for your pain, yoga is the best thing. Also look at stretching your hip flexors more, that will loosen up the muscles that tie around your sciatic nerve.
 
Joined
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" I have back pain when I run , what should I do ? "

Stop running, god damn man.....running is very hard on your body and joints and getting older isn't helping...

I was having this same issue from time to time way before I started running. I have only been running for 2.5 years and had no back pain until very recently.
 

RHT 3

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I was having this same issue from time to time way before I started running. I have only been running for 2.5 years and had no back pain until very recently.

Well I have friends who lifted weights for a long time that finally listened to me when I told them one thing.

You aren't young anymore, and your body cannot take the physical wear and tear anymore. So unless you want it to get worse, you better find some other way to exercise.

Men especially have a hard time giving up physical activities once the pain starts.

Running is only going to exacerbate your previous pain issues man. But its your life.
 

Jayhacker

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Interesting. I looked it up. Have you used it and how effective is it?
I use the patch when I play golf. I don't have any discomfort during the round. I take it off when I get home and after sitting in my lazy boy in the evening for a couple of hours the pain in my lower back and hip are back. FYI I'm almost 66.
 

Cletusnow

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Get one of these: machine not the chick.
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Builds the glutes and lower spinal supporting muscles. I used to have low back pain, been using this once a week for a year and no more pain.
 

hmt5000

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On the diet front.... try cutting gluten, dairy and processed food. I had sciatic pain that would flare up several times a year and it hurt to poop. I changed my diet for other reasons but my sciatic pain went away. I've noticed when I cheat on my diet a lot the pain comes back. Inflamation is a bitch.
 

imprimis

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I've had lower back issues for years. Went to physical therapy. They worked on strengthening the core muscles and lower body. Worked great and lost weight too. Stopped going and didn't do the home exercises. Back pain is returning.
 

Sgfeer

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I've had lower back issues for years. Went to physical therapy. They worked on strengthening the core muscles and lower body. Worked great and lost weight too. Stopped going and didn't do the home exercises. Back pain is returning.


It's really that simple, but we don't think it will apply to us. Do the things you know are right, all is fine. Start skipping and cheating and you slip back.

A cautionary tale as old as time
 

imprimis

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It's really that simple, but we don't think it will apply to us. Do the things you know are right, all is fine. Start skipping and cheating and you slip back.

A cautionary tale as old as time...from an old!
FIFY
 

Telcomedy

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Founder
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Jan 9, 2021
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34
43 years old. My lower back has been giving me issues for a couple of years. It would hurt if I slept on my stomach or sitting for a long period of time ...I could just never get comfortable. I started incorporating barbell squats back into my workout routine and I swear to you, my pain is all gone now. Squats were not the intended remedy, but I’ll be damned if it hasn’t worked.

different strokes / different folks, but you might look into it. Oh and start slow. Lol.
 

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