How do i reduce lower back pain and what stretches can i do?

Question

When i run quickly for more than 10 minutes or so my lower back really starts to hurt, even if i do stretches before hand. What can i do to reduce this and eventually make it permanently stop?

Answer 1

Foreward lunges and heel lifts might help.  A lot of pain indicates a problem.  You might want to try going to a chiropractor.

Answer 2

One way may be to stretch forward (trying to touch your nose to your knees) Or lay on the floor on your back, and pull your knees to your chest as tight as possible with your hands on your knees,  and roll your lower back up toward your head, then your head toward your knees. Hold until you feel the stretch. Do several times. Also, if you ever wake up with lower back pain, sleep on your back with pillows under the top part of your thighs (right below your buttocks) This helps with lower back pain.

Good luck

Answer 3

**** SEEK MEDICAL ADVICE *** I AM NOT A DOCTOR ******

However, I've had chronic back pain for most of my life, no injuries. MOST of the time, it's due to poor posture.

Your lower abs are responsible for holding the lower part of your spine vertical. If you get any curvature in the lower spine, this will be agonizing on a daily basis.

My solution: daily regimen of leg lifts (lay flat, hold legs stiff, lift off the floor no more than 6 inches, hold, relax, repeat 20 reps) will strengthen the lower abs and help hold your lower back straight, reducing the abnormal strain on the spinal column and lower back muscles. This is only a "quick fix."

To really get rid of the problem, you need a full workout of the lower body. Wife just recently got us the Wii and the Wii Balance Board and Wii Fit. It has a series of Yoga, Aerobic, and Strength exercises tuned to realigning your body balance and improving posture.

Been doing it for two weeks, and not only is it fun, the combination of all the exercises has made the pain go away almost completely. It's well worth the investment, we don't use it for games. :-)

Answer 4

rather than doing stretches, it sounds like you need to strengthen your core- your abs and muscles around your lower back. Like someone has mentioned before, posture could also be a problem, possibly caused by a job sitting down all day.

Try core workouts; abdominal crunches but make sure you're doing them correctly. Leg raises where you lie on your back and bring your knees in. Raise your pelvis off the floor and lift and straighten one leg at a time and hold it for a few seconds. Or lie on your front and raise slightly off the ground your torso and legs so you make a bowl shape.

To be honest, it's a good idea to see a physio, even if it's just one time to check you over and to show you the right exercises and how to do them correctly or a gym will also show you how to do them.

Yoga is also good for this as it stretches out your muscles, as well as pilates which builds strength and improves posture.

Also, the running that you do, make sure you wear the correct footwear, a good sole on your trainer, have a good running posture and maybe try running on grass if you have some available because running on cement is very jarring to your joints and back