Dem1K

iTrader: (1)

Not sure where to begin with this one. About 2-3 months ago, I decided to get my ass in gear and start getting back in shape. I'm 5'9 and was at about 160-165, but had a belly on me. The last time I worked out was late last year, so it had been a good while. Anyways, I decided to start running first for a little while before I started at the gym. So, my girlfriend and I decided to do a program called "From Couch to 5K"...

http://www.coolrunning.com/engine/2/2_3/181.shtml

I had gotten to the 5th week and decided it was time to hit the gym. Unfortunately, I stopped the running out of pure laziness. But, I've been doing great at the gym (I'm doing the Starting Strength program by Rippetoe). Anyhow, last week I told myself to get back on the running on my off days. So I jumped back at the 5th week in the program, and after about 4 minutes of my first run interval, my lower back was KILLING me to the point where I had to stop and could barely stand. Even bending over to sit down was painful. I've attempted two more time since then to run, tonight being one of them, and the pain still comes back. I obviously stop much sooner than before to prevent myself from having the terrible pain I once had.

Needless to say, this is bugging the living shit out of me and can't figure it out. At first I thought it was my shoes, but I switched it up tonight and same thing. The only thing I can think of is that since I'm constantly doing squats and deadlifts every other workout, that my lower back is just being taxed too much. If you can offer any help/advice, please feel free to do so.

`John

P.S. I'm now about 173-175lbs

P.S.S. I ALSO got this pain during ONE of my workouts (the day I was doing both squats and deadlifts).

stogie1020

Work Abs.



A lot.




Seriously, a lot.




Core strength is critical.




Did I mention, work abs?



A lot?



http://www.myfit.ca/exercisedatabase...&equipment=yes

Will Y.

Warm up and S-T-R-E-T-C-H every muscle group for 20 minutes or so.

You didn't mention stretching- for 20 minutes, slowly- in your regimen, so do it if you aren't. If you are stretching, you're doing it wrong or you have back issues.

My regimen for 5-6 days a week was to jog for a couple of miles, stretch for 20 minutes and then hit the weight room for alternating muscle groups- and yes, that takes a couple of hours a day, but with minimal pain.

Dem1K

iTrader: (1)

I do a few basic stretches before I go run for about 5 min, but nothing crazy. Mainly because I don't know what exactly to do ?

mclovintsx

iTrader: (2)

Make sure you have correct form, if not you're risking injury.

Dem1K

iTrader: (1)

any tips on correct form?

pellepelle_10

I'd get that checked out man. Lower back pains shouldn't be taken lightly. Not trying to scare you man. I'd get a physical.

BackinBlackTL

stogie had a good point about abs, but i think this would more than likely be due to your hammies...if you dont stretch your hamstrings properly before excercise, especially running, those hamstring muscles will pull on your lower back and limit your flexibility...STRETCH EVERYTHING LIFTING (no homo)

Doom878

Wasn't this posted not too long ago or was that another forum? Anyways most said that good running shoes where a problem. You addressed that but are they really good? Also if you just started running it happens that your lower back hurts like hell. Just keep at it and if it's weeks of pain with that regimen then you should see a doctor.

How's SS anyways? I know that it kind of works with Crossfix and I've seen some of Coach Rip's videos.

Will Y.

Do you have any trainers or coaches at the gym?
It's worth it to pay them for a couple of hours to teach you that- imagine all the medication costs you will save!

Otherwise, college basketball and football players go through some pretty good stretches. I learned the stretching exercises from my college's football coach, but any of your friends that are or were on team sports should be able to guide you through the stretching techniques.

Once you learn the stretching techniques, don't bounce during stretching and move gradually to maximum extension. Yes, you will look stupid stretching in each position for 30 seconds to a minute, but stretching obviously helps prevent injuries and pain.

G/L!

sho_nuff1997

iTrader: (2)

http://www.military.com/military-fit...tretching-plan

JLatimer

+2 for abs.

But try adding pelvic tilts and swimmers stretch.

dallison

while at the gym you can get help on proper stretching for running. I would post pics but the photochops would be killer.

I would say that the squats and deadlift may be too heavy too quick. ask for a spotter to help. Bad form can hurt you more than you know.

I would start out with higher reps and lower weight until you feel comfortable.



i don't want to say choose one over the other, but if youcan find a way to cut back on one or both and start out as light as you can until the pain stops.

SpideRider

Some lower back pain can be attributed to improper fitting running shoes. It's critical to get the proper shoes for your gait, weight and type of running (trail, track, etc.)