Running kills my lower back. Feels like I strained it after every run. Also suffer from muscle spasms, usually in mid to upper back/neck. I haven’t ran in 2 months, slowly my lower back is getting better. I don’t care at this point if I ever run again.
What exercise or exercises, done on an ongoing basis, will ensure a ‘healthy’ back?
I’m thinking doing one of those exercise ball routines (back extension, crunches, core work) done every morning might be the best way to go. Maybe gordo’s core routine (http://www.byrn.org/gtips/core.htm).
i don’t know if you’ll never have back pain again but i think those execises are a good place to start. i personally prefer to do all of my core work on the ball as per the book, core performance by mark verstegen (sp?).
Well, something is definitely amiss here. But beware of looking for ONE solution…you might find a synergistic effect from several factors (weak core, poor choice of shoes, poor biomechanics, etc…). Locating the ROOT source is not always easy and best left to experts.
Having said that, however, strengthening your core is NEVER a bad idea. Whether you do Gordo’s routine or another one…CONSISTENCY is the key here…core work is the easiest to “drop”, especially if you stick it at the end of workouts, particularly hard ones…I’m about as disciplined as they come in terms of doing core work…but even I struggle to do core work after 1/2 hour of jamming weights or a 90 minute hard bike ride…I’ve taken to doing core work first…that way I know its done, and I don’t have to “steel” myself for 10-15 minutes of burning core when all I want to do is relax and hit the shower.
I agree with TriBriGuy, do your core work first. It’s gotten to the point were I like the core work and would rather do that then lift. I have always hated lifting, so I am back to lifting first and saving the core work for last.
I would recommend Gordo's core routine but you have already posted it. I have two damaged discs; L4,5 S1 and I do the routine 3 or 4 times a week. I'm a heavy construction carpenter and it keeps my back in check. My back isn't perfect but it's stabilized at a good level.
Well, it’d be nice to know the source of your back pain. Do you have degenerative disc or facet disease? I have the former and at one time had significant disc protrusions centrally. I was fortunate that the protrusions eventually retracted, and I’m now pain free. I did some core strengthening, but my success was promarily from stretching the back muscles and hamstrings. To stretch back muscles, lay on your back and bring knees individually and together to your chest. Hold for 5 - 10 sec each - 10 x right, 10 x left, and 10x together. Torsional stretches are also good, keeping your shoulders flat on floor and rotating your pelvis to each side.
A problem well defined is half solved. For many folks, back problems originate elsewhere. Tight muscles, bad running form, bike fit, injuries, etc. While strengthening core is a great plan, it’s only THE solution if weak core is the origin of your difficulty.
Consult with a good PT, coach or trainer who can check for postural abnormalities (which signal excessive muscle tightness in certain areas). Also check spinal alignment by spotting the relative height of your hips (find the same protrusion on both sides) as well as the relative height of your shoulders when relaxed. That will tell you what things (if any) need to be corrected. For some folks, back problems are cured by stretching, for some they are addressed by strengthening (the core).
Beyond that, Gordo’s core workout is pretty basic and doesn’t impress me much. If you’re going to go to al the trouble to target core, let’s jazz it up for effect.
1- That plank exercise (core stabilization) should be done on a stability ball with one foot elevated and toes pointed for X seconds (working up to 30-45).
2- Do a siimilar exercise lying supine with the stability ball between your shoulders so your head is supported. Lift your hips with knees bent at 90º so your body looks like a table. Then (carefully) left and extend each leg for X seconds (working up to 30-45).
3- Standing windmill: Stand on one leg and bend over to almost touch the ground just in front of your toe. Rotate your torso until the other hand is in position to touch the ground in the same manner. Rinse and repeat 15-20X.
4- Kung Fu - From a standing position, lift one leg and kick horizontally at a right angle to your body, then pull the leg in and kick directly behind you. Do 15X with each leg.
5- Pointing Dog: On all fours, extend opposite arm and leg straight and as high as possible. Then bring your extended knee under you and bring your extended arm down to touch the palm of your hand to the top of your knee (don’t put the extended hand or knee on the ground) and repeat 10-15X then duplicate with the other arm and leg. Much more fun on a Bosu, if you have one.
6- Squat lifts: Set a dumbell on end on the floor between your feet, inhale and “set” your diaphragm. Squat down with your torso erect, grab the dumbell and stand up. Repeat 10-15X.
7- If you’re going to do Gordo’s Pike exercise, do it with small dumbbells (must be large enough to keep your knuckles from getting skinned each time you put them back on the floor).
These exercises work the “core.” Too many people confuse “core” with abs. They’re in the same general location, but they’re not the same. If you need some killer ab exercises, I’ve got those too…
Bacl problems are very complex and very individualistic. What works for some, will make other’s situation worse.
Get some professional help to figure out EXACTLY what your problem is.
Find out the specific exercises that work for you and help you. Don’t do the ones that are not helping you or may be making your situation worse
Eliminate or reduce significantly activities that make your back worse - for me that’s running( bummer) and swimming( not so bad, never liked swimming that much). Cycling is OK for me with my bad back.
A chiro told me a couple of years ago to do dumbbell military presses with a slight twisting motion every single day to help prevent the muscle spasms in my upper back (which I’ve had since I was a kid).
On the lower back issue, I went to a doctor and she told me to stop running, stretch twice a day, and come back in 3 months. I think she was basing that on the fact that I told her that the pain got better when I stopped running, and that I can barely touch my knees when I wake up in the morning. She’s a runner too and said that I was going to have to live with some aches & pains if I was going to run. I had just worked up to 3 x 1 hour runs / week.
Now that I’ve said all this, it strikes me that maybe core isn’t the issue. Maybe I’ll do core workout in the morning and yoga in the evening.
I don’t mind giving up the running if it means being pain free, but now every time I bike I have a little lower back pain. Not as bad as running though… Running was a 6.5 on a scale of 10 and biking is only about a 3/10.
What kind of doctor? See Cousin Elwood’s response for the types of folks you need to talk to…just going in to talk to a “doctor” doesn’t guarantee you’ll get an expert opinion…even if the person is also a runner…
What kind of doctor? See Cousin Elwood’s response for the types of folks you need to talk to…just going in to talk to a “doctor” doesn’t guarantee you’ll get an expert opinion…even if the person is also a runner…
ummm… an internist
I found a sports-oriented chiropractor that I can see w/o having to dick with the HMO nonsense. I guess I’ll give it a shot. And I found out my gym offers yoga every single morning, I’ll give that a shot.
robb, I hope you find a solution to your problem. BUT, there is not such a thing as “do this, never have back pain again.” Lots of things help, do them religiously. Be prepared to battle it for the rest of your life. Lots of times it’s manageable if you just listen carefully to the prodromal signs…then again, you can’t foresee the occasional trip or other such thing that tweaks it again…best defense against the undefensible is better functional strength…that core stuff everyone is talking about, including balance. Good luck, I know it can be a tough row to hoe.
I’ve also tried a pair of racing flats, and a pair of stability shoes. I was also having left knee pain on occasion, and the NBs seem to help that the most.