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)
"I didn't come here to be ordinary."
| Pounds lost: 46.8