Discussion: Aching back
in: Sandy; Sandy > 2013-05-08
May 8, 2013 3:06 PM
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I'll bet it's from the Relay for Life effort (impressive job by the way - I couldn't even function at that hour let alone walk all those miles!). All that mileage on asphalt (and you spend most of your time on trails) was bothering your knees and you probably adjusted your stride because of it and affected your back.
During the only full marathon I ran, my feet got so painful and then at around 17 miles my lower back, which had never been a problem, started seizing up to the point where I thought that might keep me from finishing. I hadn't had even a slight backache in decades, so I couldn't understand it. An experienced runner in my club, who jogged along with me near the water stop at 24 miles said that, without realizing it, I'd changed my stride because my feet hurt and that had affected my back. He seemed to be right.
Hopefully, that's all it is, and will have run its course before the weekend!
During the only full marathon I ran, my feet got so painful and then at around 17 miles my lower back, which had never been a problem, started seizing up to the point where I thought that might keep me from finishing. I hadn't had even a slight backache in decades, so I couldn't understand it. An experienced runner in my club, who jogged along with me near the water stop at 24 miles said that, without realizing it, I'd changed my stride because my feet hurt and that had affected my back. He seemed to be right.
Hopefully, that's all it is, and will have run its course before the weekend!
May 8, 2013 3:17 PM
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I can recommend some stretches for you to un-kink it.
Cat / Cow to start. Childs pose of course.
Cobra pose is good, upward facing dog if you can manage.
Superman - or 'swimming' - where you are laying on your stomach and lifting one arm and one leg on alternating sides - but the idea is not lifting high, it's maintaining stability so your torso is not rocking back and forth as well as trying for length. Back to child's pose. A little downward dog.
On back - hugging one leg in at a time if you're knees will allow. Hug both knees, rock back and forth to massage lower back. Gently twist with legs to one side and arm to the other, if it's not painful. Say a prayer to the back goddess, and you are done. :)
I"m sure you already know all these but they are good ones! Also, just gentle walking always helps my back. Hope you feel better!
Cat / Cow to start. Childs pose of course.
Cobra pose is good, upward facing dog if you can manage.
Superman - or 'swimming' - where you are laying on your stomach and lifting one arm and one leg on alternating sides - but the idea is not lifting high, it's maintaining stability so your torso is not rocking back and forth as well as trying for length. Back to child's pose. A little downward dog.
On back - hugging one leg in at a time if you're knees will allow. Hug both knees, rock back and forth to massage lower back. Gently twist with legs to one side and arm to the other, if it's not painful. Say a prayer to the back goddess, and you are done. :)
I"m sure you already know all these but they are good ones! Also, just gentle walking always helps my back. Hope you feel better!
May 8, 2013 4:17 PM
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Thanks for the tips! Luckily it doesn't hurt at all when I'm running or walking or doing anything where I'm automatically putting a little tension on my core muscles. It's when I sit and slump a little that I feel it which is, unfortunately, all too often. So a good reminder to sit up straight and engage the core when I'm at my desk!
This discussion thread is closed.