Forums Back back pain when running

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    • #89203
      AvatarDaniel Colapinto
      Participant

      Hi everyone
      My back usually feels pretty stiff during the day and after my workouts but the main problem is when I try running
      I used to be able to run for long distances then for no particularI started to feel a lot of pain in my low back. This pain arrives after about 10/15min that I’m running
      I am following the videos in the “pain” section and daily maintenance
      What else do you think I should focus on to help?
      Thanks for the help

    • #89327
      Kaitlin LyonsKaitlin Lyons
      Moderator

      Sounds like you have reached your tissue tolerance when running. Are you working up and down stream of your low back?
      What is causing your back to be “pretty stiff” during the day?
      Addressing the elements within your environment will help with addressing the cause.
      Have you done any of the pre/post running under the sports section?
      Or done a search for low back or running on the archive?

    • #89253
      Michael AlzheimerMichael Alzheimer
      Moderator

      Hey Daniel!

      I would check out the video on the “Lunge Archetype” on the getting started page.

      Getting Started

      As a runner you want to make sure you have adequate hip extension. If your tight in the front of your hip there is a tendency to extend in the low back which can lead to discomfort in the low back. So a great place to start is opening up the front of the hips. If you find your lacking hip extension here is a mobility routine to get you started.
      https://thereadystate.com/2011/05/episode-249-improving-hip-extension-and-internal-rotation-for-running/

      Cheers,
      Mike

    • #154953
      AvatarJasper Macht
      Participant

      Hey everyone!

      Hope we’re getting on well with all of this craziness right now! My name is Japser, I’m and 18 and have played soccer at the highest youth levels in the country my whole life and have been an athlete my whole life. I recently left college to persue professional soccer in the hopes of one day representing the national team!I’m trying to make my dream come true but have felt extremely slowed down by what I believe to be ql pain because of my over extended hips and anterior tilt. during the day for bouts of mins to hours I have unpleasant low back pain and when I try to run my back pain is at its worst (feelings of spasms and tightness, almost like my low back is taking too much of the load as I run) at which I’m forced to stop. I’ve worked tirelessly to solve for my bio mechanics after tearing my acl last year and having time off to look at my own movement patterns and talk with various specialists. After reading Kelly’s book and testing out some stuff and looking at others speak I’ve devised some plans but I think they lack specific direction.

      With all of this being said I’ve chosen to sideline my self from soccer until my pain is gone and I have sufficient hip and ankle mobility. My current goal and goal for the last 4 months after being cleared to go back and play soccer post acl was to become pain free in my low back and work on mobility until I truly felt pliable, strong and agile.

      As of right now my training includes stationary bike interval work to keep fitness, core stability work and jump rope along with some technical movements for soccer.I dream of running pain free in the near future and getting back to doing what I truly believe I was put on this earth to do… be a professional athlete and inspire others to achieve their dreams!

      If anyone has any thoughts on this that would be fantastic!

      Thank you!

      • This reply was modified 1 year, 4 months ago by AvatarJasper Macht.
    • #158108
      Michael AlzheimerMichael Alzheimer
      Moderator

      Hey Jasper!

      I think a good place to start would be checking out some of the pre and post workout mobilizations in the running section of the virtual mobility coach section under sport:

      Running

      There are many others if you check out the search archive as well. Here is one addressing hip extension:
      https://thereadystate.com/2011/07/episode-281-runners-legs-and-hip-extension/

      And another video to address the QL:
      https://thereadystate.com/2013/02/the-ql-is-not-a-boneeven-in-the-matt-chan/

      Check these out and let me know us know if you see any improvements. Best of luck crushing it in soccer!

      Cheers,
      Mike

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