If you run with lower back pain... WATCH THIS
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- čas přidán 16. 06. 2024
- Low back pain when running. Learn how to fix muscular tightness in your lumbar region, during and after running, by correcting your pelvic position and running posture.
Running technique tips like "RUN TALL" are always meant with good intentions, but when it comes to running with low back pain, simply trying to force yourself into a more upright running posture can make your symptoms of lower back tightness and muscular fatigue worse!
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Instead of trying to run tall, and overly extending your lumbar spine, focus on pelvic position. If you know you have an anteriorly tilted pelvis due to tight hip flexors, weak glutes or a weak core, try lifting your hips and pelvis up and forwards, and engage your core as you run.
Here’s a video to show you how to run using your glutes: • How to Use Your Glutes...
Learn how to correct your anterior tile and engage your core when running: • Anterior Pelvic Tilt -...
When it comes to low back pain when running, there are many different potential causes for your symptoms. so if you’re in any way worried be sure to see your physiotherapist or doctor.
This video is specifically focused on the type of muscular tightness and discomfort that can occur in the low back (in muscles like quadrates lumborum) when you run with an arched low back. Running with an anterior pelvic tilt will cause a hyperlordosis of the lumbar spine, meaning an excessive arch of the low back. This arched low back then puts the spinal extensor muscles in a shortened position, where they then get tight.
I usually suggest that the best place to begin fixing your running form in general is to focus on pelvic position, as this region determines what the rest of your running posture will look like. Leaving this area un-corrected is the number one running form mistake I see!
If you have any questions about running technique and how to run with proper running form, do let me know in the comments.
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
WEBSITE: kinetic-revolution.com
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"Hips and up forward" - going to remember that cue for my runs in the future.
I think I finally found the fix to my lower back pain all these years! Thank you for making this video!
I'd just recommend this as a friend, find a physical therapist who's expertise is running form, they're out there.
This video literally saved me! I used to get unbearable lower back pumps after running but after changing my form according to this video that problem is completely gone. Running feels much more natural now too and I even recover way faster compared to before.
So pleased to hear it, Michael!
I love it! Thanks again, James! Went for a run and kept on reminding myself "Up and forward". That cue def works great for me.
Hi James. Thank you for this video. After running tall for one week I had pain in my back.Now I know why this happened. 👌
Thank you Sir! this video helped me alot with my Running form. normally i used to stop running around 5miles because my back hurts. Now i can run 10miles without my back hurting! You are a life saver!
Omg I can’t believe This was the reason why my back would always hurt! Thank you so so so much for this video and explanation!!!
The best running form video I have ever seen. Very applicable to my situation. Thanks!
First helpful video for lower back pain while running. Thank you!
Thank you so much for this! I have just started running and experienced back pain a few days into my routine. This was very helpful!
Thank you so much for creating this channel.
This one tip made all the difference. Thank you!
I'm 70 yrs old, and never got lower back pain from running. Now that I'm older, I figured
my muscles were not as flexible ? I get lower back pain for 1-2 days after a run, and then
the pain subsides a lot. All these guys with easy solutions on here, but yours sounds to
me like it's realistic, and just may work. I also do 40 - 60 situps 3 times a week, so generally
my muscles are in good shape -- "except this back pain" , which also makes those muscles
very weak. I suppose because of inflamation. I'll try the up and forward technique :)
This is very helpful. My high school track coach did not explain any of this to me. I’m starting to run away after 10 years and I’m having such a hard time with my form. I’m gonna try apply these tips on my next run.
Any improvements?
Thanks man, This helps my herniated disc symptoms while running
I've had this problem of trying to run "tall" to fix lower back pumps while running. I'm in pretty decent shape but my lower back always gives out on me while running. Thank you for the insight, I will try this.
Excellent video! The ind where after watching it you find yourself sayin, "Oh, so that's what I've been ding wrong!” Thanks!
the fact that the "run tall" cue is counterproductive for these cases is such a silver bullet. As soon as i heard tbat i paused the video, took off my shirt, and checked how i looked in the mirror. Then I resumed the video and you described exactly what i was doing. Im very confident this will fix my issue because you nailed it perfecfly
Exceedingly excellent explanation. Really thank you. Saves my back
Going for a run now... up and forward! I love running but I always have lower back pain after and that takes 2 days to recover from. Let’s hope this will help.
Up and forward 👌
James, thanks so much. I have been struggling with plantar fasciitis for over 2 years and I know something was wrong with my posture. Not thinking that the issue was in my lower back, but targeting to improve my posture when running, I tried the squeeze my but when running. I experienced a huge improvement with this approach. 80 to 90% from the get go. I appreciate!
Thank you for this very informative and well-thought-out video. God bless!
Such a great informative video, thank you very
Good stuff, going to give this a shot
Perfect video James! Our hip flexors shrink due to our sedentary lifestyle. We need to focus on sitting on the pelvis properly. Slouching is killing your run.
Super helpful! Subscribed!
Great video. I can't wait to try this on my next run.
Thanks, Alan. Let me know how you get on. It'll feel weird at first, and don't force it. In time you'll adjust and it'll start to feel normal. Good luck!
Great advice
Thanks you Sir thumbs up.
Thank you ill try it
I'm going to try this during my next run. I have a BAD anterior pelvis tilt. Like went to the chiropractor and I was amazed to see the xray. My but is basically on my back 🤣 I've been having terrible fatigue and it's been ruining my runs and making me really discouraged. Even running with friends, they comment, "how are you breathing so normally? I'm beat!" And I have to explain that I have to stop often due to my back, not my cardio endurance
Thanks very much
Thank you
Very useful ty
thank you
I was just on a good run. I Felt like I was probably gonna get 10 miles in. But 2 miles in "lower back" had to walk back. Luckily its a warm weather. That's a bad feeling. So pretend you're weiner is leading you!! That shouldn't be too difficult.
Gonna try this
Only two miles in? Mine was around 4 or 4 miles in
Great advice I'm gonna try
Bro..Thank you.
This is great. Makes a lot of sense. As with others, lots of wear and tear and issues elsewhere have contributed to back issues. I like this video because it introduces a factor of self monitoring. This self-policing is important, I reckon especially with the back. I work on hamstring mobility, glutes and calves. This is anothertop video.
Great video James. One thing that’s always stuck in my head (mainly because it’s a little rude) is advice on a video from Sage Canaday where he said you should position your pelvis as if you were “at the deepest point of penetration”.
Well now I see where your mind goes on a run, mate 😂 Haha seriously though, that’s a helpful visualisation!
i had this problem because of a weakness of the glutes. Strength training helped a lot. Its not completely gone but it gets better. The only time i feel lower backpain now is after race day where i go all out. i probaply lose form on the last Km.
Pleased to hear you managed to fix the problem! What kind of exercises were you using in your strength / rehab work to correct the issue?
@@JamesDunne I realised after i began to strengthen my glutes that my hamstrings where also pretty weak and my hip flexors tight. I started with slow, controlled squats and increased the reps. Then i indroduced more and more 'advanced' excercices like: (single leg)hip raises , single leg box-squads, back bridge. I also did/do now squads with added weight and deadlifts. And i found that for me works best to not concentrate to much on the number of reps but on slow, controlled movement. The videos from the YT-Channel 'The Run Experience' on this problem where also helpful. I found your yt channel only a few day ago and subed already, really good content !!
I am running in ground with speed I am a athlete and in my right side middle muscle pain hearting me so much when i am sleeping or sitting position
I’ve been training for my first marathon and 2 weeks ago I had a 33K run and in the end my lower back pain was quite strong. I believe it was from the slow pace as when I did a 20K run the week after at a higher pace it wasn’t as painful. I have a 35K run tomorrow so I’ll try this technique. Thanks
How'd it go?
@@norsuist it could have gone better but I’m happy that I’ve finished it. I had no back pain however I was suffering for a couple of weeks on my right ankle and at km 24 I was in real pain that I almost stopped. I was going at 5:30-5:35 per km at that point but after km 24 I had to slow down because I could feel the pain like electricity going through my whole body. In the end I didn’t want a DNF on my first marathon so I decided to continue and finished the race in 4:30 hours. Thankfully i didn’t do any damage but I just recovered and I’m managing to run without pain again.
thanks for the video, ive been doing a lot of stretches and yoga for low back pain . hamstrings etc which have alleviated a lot of pain. occasionally i still experience mild pain especially running uphill. what are your thoughts on wearing a lumbar brace / belt? thanks
Thanks
Thank you, Matt. That's very kind. I appreciate it!
Thanks James! Hips up and forward! Got it! 👌🏻
I am trying my best to understand this , but its quiet not easy for me ,
Can you explain what he actually trying to tell ? Means if you can sum it up in simple words ..
It will be very helpful ...thanks
Shael Sharma forget the and up bit , just move your hips forward whilst keep your stomach and rest of your body in same position to straighten your whole body, because your current problem is your hips is behind your body
@@DJRAJEE ohh....I got it. Thanks a lot man ... 👏👏
Shael Sharma if you want an idea of what movement you need to do , lye on the floor and make it so that your lower back is touching the floor , then that will give you an indication of what movement you should be doing with your hips.
@@DJRAJEE Thanks man...I appreciate . It helps a lot.
Had me looking like a fool in the park😂☠️ but I get it haha
Been guilty of this!
Better now I hope mate?!
I am pretty sure I start off okay but deteriorate when tiring. How would we know the pain is 'only' muscular and not more serious? I ask as my spine makes clunking noises working out. Noises which are worsening with age and running upped to 20miles a week. I am doing your 30 day challenge at present . It's great!
Foam roll the hip flexors
James will you be doing one to one in person coaching once it is allowed again? I am trying to get into running but struggling with shin splints and an old lower back injury. Running has become an exercise in pain tolerance, not fitness.. need help! I'm about an hour from Norwich.
Great video. I suffer from anterior pelvic tilt and a weak core and glutes, will definitely try this cue. My question is can we do hip flexor and glute training everyday?
Did it help
I am still working on it
Sir.. plz make vedio for simbone pain...
I understand this in principal, but how do you apply this in a sport like football (soccer), where you find yourself in agility situations with lots of rotation / moving of the spine?
My issue with my back is that I get a sharp pain in my tailbone every time my foot hits the ground. It's so sharp that I'm not even able to run anymore. Stretching is also painful. 5 years ago I was running 5 and a half minute miles. These days I can only keep my body fit by going on my exercise bike.
I use to always get lower back tightness and it was very difficult to run
I did research and they say it’s either glute or hamstring tightness
I stretch my glutes , hamstrings , lower back before I run for 10 minutes and never get pain again
You should choreograph water bowl hip dance
I'm not even sure what I do exactly but possibly run with an Anterior tilt. I do try and keep the curve in my lower back so probably tilt the hips in doing so. I do have lower back pain that came with outer hip pain (both on the right). Could both be due to the way I'm running? I think the hip pain could be lack of stretching though (tight IT band)
I’m a semi-serious runner averaging about 100 miles per month, all without any back pain.
But recently I’ve started deadlifting, and without fail my lower back muscles start to lock up after 1-2 miles depending on my pace. I’ve made sure my deadlifting form is good, but I will note that the next day running after deadlifting my glutes, quads, and hamstrings are all tight and fairly fatigued.
Do you have any specific advice for my situation? Should I focus on stretching more or should I just stop running the day after deadlifting? I lift twice a week, Tues and Friday, so I would rather not have to take those two extra days away from running.
Edit: usually 2 and definitely 3 days after deadlifting my back is fine and I’ve been able to do up to 9 miles without pain.
Stretch alot after workouts, and warm/cold Therapy works wonders
Deadlifts can tighten the lower back muscles (QL & erector spinae) which will increase the anterior pelvic tilt. So always stretch the lower back muscles after deadlifts. (If you look up Child's pose in Yoga this is bascially how you stretch those back muscles.)
that slow mo tho
Can more weight to your stomach cause the back pain too
Good been working on this today,
question: do you bend the knees once you have that straight tall fwd leaning running position?
it seems to me the legs are locked straight?
Great to hear it’s something you’re actively working on! Yeah, you should find that as you hold your hips higher over the top of the landing foot, you end up bending the standing knee less as you move through stance phase of running gait. In standing (demonstrating as I was) the knees look almost fully extended, but they’ll never be as straight when running.
Im experiencing this lower back pain right now in the lower right side. Is it okay to run while the pain is there? Or is it advisable to lessen the pain first before running?
I always has a great pace, then my lower back just ruins it for me
How do you explain running without showing running!
The first two minutes was all me😂
I would've like to see u actually running like u demonstrated
Wow
I tried it and now i feel pain in my upper back 😭
Hello.. Can somebody explains me what the teacher is saying? What are the exercises an the correct form to run?
Push your hips slightly forward and keep your pelvis level rather than tilted. Avoid arching your back excessively.
Dude was tweaking
I have lower back pain it's hurting me so much when I am standing or walking for only 9 to 10 mints i totally can't bend feeling soo painful and like muscles are righting so hard plzzzzzz tell me what should I do plzzzzzzzzzzzzzzzzzz
This video is really weird to watch without volume
😂😂😂
I am just 16 year old but I have lumbar lordosis 😢
❤️❤️❤️
Reminds me of my honeymoon
So, James hates twerking? 😂
Twerking 101
Ayoooo
Great Britain Lawyer change Job to Phsyio
I understood nothing 😂
So technically lead with the weiner
Always!