Author: Sorting Last Post on Top ↓ Message:
GOEGIRL's Photo GOEGIRL SparkPoints: (22,537)
Fitness Minutes: (18,590)
Posts: 3,196
4/27/12 10:01 P

My SparkPage
Send Private Message
Reply
emoticon emoticon emoticon
I'm SO happy to hear that!

Kirsten
Peterborough, Ontario

si matris est non gauisus nemo est gauisus
(translation: if momma ain't happy, ain't nobody happy!)


 December Minutes: 0
 
0
150
300
450
600
DELBIZZ's Photo DELBIZZ Posts: 70
4/27/12 9:17 P

My SparkPage
Send Private Message
Reply
I can't believe it....I really focused on my arms and not crossing them across my body...I ran almost palms up and guess what...no back pain...love you guys!

7 days without laughter makes one weak.


 Pounds lost: 7.0 
 
0
17.75
35.5
53.25
71
KERRNEL's Photo KERRNEL SparkPoints: (4,855)
Fitness Minutes: (6,400)
Posts: 110
4/25/12 11:26 P

My SparkPage
Send Private Message
Reply
I echo what everyone else has said. I threw my back out a couple years ago and just started running seriously since January starting with the C25K program. My back has always been a concern of mine. I started at about 320-330, so I know your concerns.

- Get properly fitted for shoes at a local running store. Amazing how important this is.

- Gait...the crossing your arms in front of you does have an impact. Try running with your thumbs pointed away from you and it might help until you've trained yourself.

- Strength Training. Try doing 50-100 crunches on your running days (or in between). I've found pushups help. Planks. Lunges. The SP group Mighty Hundreds have some good programs. If your gym has a rope pull machine (you sit on it...not the ropes you slap around) that's a good one too.

- Lower Back Stretches. There are a couple of yoga moves I try. Lay on your stomach and push yourself up as if you were going to do a pushup, but only lift your upper body, keep your pelvis on the mat...gives a good stretch of your lower back. Hold that for 15-30secs and then slowly shift your butt back to rest on your heels, and stretch your hands out as far forward on the mat as you can...another good stretch for 15-30 secs.

These all help your lower back. I've also found if you're working the treadmill, doing some power walking on moderate inclines (3-12) for 15-20 minute periods can also help strengthen the lower back while also giving your legs a good workout.

And the one that may not be as obvious, and is probably more common-sense than anything, though us big-bellied guys all do it...get shorts that fit properly. Wearing them BELOW the belly will cause additional unnecessary strain on your lower back because the paunch is bouncing up and down. Wearing shorts properly around where your belly button is relieves a LOT of that strain. I never wanted to admit the size I was, but when I started wearing tailored suits properly I immediately noticed an improvement on how my lower back felt, so if you're one of the guys who was like I was and wear pants below your belly, suck it up and buy ones that fit right! :)

Unfortunately nothing can help the back pain caused by the crushing disappointment of being a Jets fan. ;) ;)

Good luck! Once the pain (good pain!) goes away after a couple weeks, you'll fall in love with running!

Edited by: KERRNEL at: 4/25/2012 (23:53)
~The Kerrnel

"I didn't come here to be ordinary."


 Pounds lost: 46.8 
 
0
25
50
75
100
RENNAGADE's Photo RENNAGADE Posts: 1,140
4/25/12 1:48 P

My SparkPage
Send Private Message
Reply
you should go to a real running store and get fitted. they will check how your feet land and suggest the models that are right for you. it will make a big difference. you only have 1 pair of feet and a runner only needs good shoes. the right shoes could also help with your back

 current weight: 180.8 
 
210
200
190
180
170
GOEGIRL's Photo GOEGIRL SparkPoints: (22,537)
Fitness Minutes: (18,590)
Posts: 3,196
4/25/12 10:52 A

My SparkPage
Send Private Message
Reply
See? All these awesome, experienced, caring runners ready to jump up and help. :o)

Let us know how it goes. Fingers crossed for you!

Kirsten
Peterborough, Ontario

si matris est non gauisus nemo est gauisus
(translation: if momma ain't happy, ain't nobody happy!)


 December Minutes: 0
 
0
150
300
450
600
RENNAGADE's Photo RENNAGADE Posts: 1,140
4/25/12 9:43 A

My SparkPage
Send Private Message
Reply
you can try the C25K (couch to 5K) method of run - walk to bring you safely to running a 5K. it works verry well. just search C25K

 current weight: 180.8 
 
210
200
190
180
170
2WHEELER's Photo 2WHEELER SparkPoints: (49,350)
Fitness Minutes: (78,092)
Posts: 1,677
4/25/12 8:30 A

My SparkPage
Send Private Message
Reply
I second Seabreeze's suggestion of run/walk intervals. Jeff Galloway (google him) promotes using this method for even very experienced runners. It has helped keep me running--I have chronic lower back and hip problems--when they flare, I run intervals. It works every time. Also, try some yoga--downward dog pose is a basic, simple pose and is great for stretching your back and hamstrings. Tight hamstrings also cause back pain, so try gently stretching your hamstrings every day.

Good luck. As you get stronger the running will get easier and more fun.

"It is a mistake to regard age as a downhill grade toward dissolution. The reverse is true. As one grows older, one climbs with surprising strides." George Sand
______
Janice
Eastern Standard Time
https://www.fitbit.com/user/2H3PX3


 current weight: 123.3 
 
127
124.75
122.5
120.25
118
SEABREEZE65's Photo SEABREEZE65 Posts: 10,954
4/25/12 6:33 A

My SparkPage
Send Private Message
Reply
Hi DELBIZZ,

Another option to use as you become a stronger runner....

Use run-walk intervals.

This will let your back recover as you run.

For example... Run 2 minutes; walk 1 minute.

My guess is that you would be able to exercise for much further than 1 mile.

"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




 December Minutes: 750
 
0
375
750
1125
1500
LAB-LOVER's Photo LAB-LOVER SparkPoints: (58,529)
Fitness Minutes: (73,603)
Posts: 6,854
4/25/12 5:52 A

My SparkPage
Send Private Message
Reply
I agree with that suggestion ... also consider massage to help the muscles learn to re.... lax...

-LL

Wag more, bark less.

RRCA Certified Running Coach

PRs:
5K-35:25-7/09
5M -58:58-7/09
10K -1:14:32 -2/11
Half -2:48:29-6/12
26.2-6:13-11/10


 current weight: 196.8 
 
221
204.5
188
171.5
155
DELBIZZ's Photo DELBIZZ Posts: 70
4/24/12 10:24 P

My SparkPage
Send Private Message
Reply
I do tend to run with my arms crossing my chest or gut....I will be more aware of this next time I run and see if this helps...and I do plan on doing the other suggestions as well...thanks all much appreciated!

7 days without laughter makes one weak.


 Pounds lost: 7.0 
 
0
17.75
35.5
53.25
71
ZUZMAJKA's Photo ZUZMAJKA Posts: 944
4/24/12 10:10 P

Send Private Message
Reply
Strength training! I started to do simple barbel exercises like squats and deadliest and it strengthened my lower back so much!

Fall seven times. Stand up eight.


 current weight: 179.6 
 
188
179.75
171.5
163.25
155
GOEGIRL's Photo GOEGIRL SparkPoints: (22,537)
Fitness Minutes: (18,590)
Posts: 3,196
4/24/12 9:29 P

My SparkPage
Send Private Message
Reply
Very good advice, Doris. Good alignment comes from well-balanced muscles. It's all connected.

D, are you, by chance, crossing your arms in front of you while you run? If you don't keep them swinging straight back and forth it can cause big lower back pain (ask me how I know - lol!). It takes practice, but relax your upper body, tighten your core (ie; suck in gut) and let your arms swing forward and back from the shoulder. Try not to let your hands come up too far or cross in front of your chest - no "Rocky Running." I hope the back feels better soon.

Kirsten
Peterborough, Ontario

si matris est non gauisus nemo est gauisus
(translation: if momma ain't happy, ain't nobody happy!)


 December Minutes: 0
 
0
150
300
450
600
CSTREAM's Photo CSTREAM Posts: 6,562
4/24/12 9:23 P

My SparkPage
Send Private Message
Reply
Del, you must strengthen your core. You should do strength exercises and/or cross-train as well as run. Some do them on the same day as running, others do them on the days they don't run. If your core is stronger, your back shouldn't hurt and you will find that you feel stronger:)

Life is fragile. Love, laugh and enjoy.


 current weight: 170.0 
 
208
193.5
179
164.5
150
DELBIZZ's Photo DELBIZZ Posts: 70
4/24/12 9:12 P

My SparkPage
Send Private Message
Reply
So I am an overweight runner newbie who started running 3 weeks ago. I run 1 mile three times a week. When I run my lower back (Waist to mid back) always tightens up and cramps...it really effects how long I can go....any suggestions as to why and how I can improve this? Or is this one of those things that will go away when i'm not so overweight and outta shape?

7 days without laughter makes one weak.


 Pounds lost: 7.0 
 
0
17.75
35.5
53.25
71
Page: 1 of (1)  

Report Innappropriate Post

Other Rookie Running Group Introduce Yourself to Team Forum Posts

Topics: Last Post:
New to jogging/ running! 12/2/2014 7:43:24 PM
i am new here 1/11/2014 4:31:55 PM
New Here, looking for support. 6/13/2014 12:06:36 AM
Just starting out 3/4/2014 7:06:39 PM
Trying to run!! 9/25/2013 10:16:41 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x2189x47746317

Review our Community Guidelines