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  1. #1
    k_dogg's Avatar
    k_dogg is offline Associate Member
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    bad lower back pains while running.... please help.

    hey everyone,
    im haveing some lower back problems lately and i was hoping you could help.
    i used to run regularly but in the last 6 months or so have changed my workout in order to put on wieght. i havent actually run in a couple of months and i have been lifting heavily. i decided to start running again every second day and i went for a 5km jog yesterday and it was agony in my lower back. really bad. i went for a jog last week and had the same problem.
    im assuming it has to do with the lifting and i was wondering if there are any tips on form, excersizes or stretches that could help this problem. maybe im doing certain excersizes wich are detrimental? im on a 3 day slpit with 1 day rest.
    now this is what my workout looks like at the moment without any cardio...

    day 1 - chest and tri's
    4 sets flat bench
    3 sets decline bench
    3 sets incline dumbell.
    2 sets dips
    4 sets overheads
    4 sets french press
    5 sets pushdowns

    day 2 - Back and Bi's
    4 sets rows
    4 sets pulldowns
    3 sets bent over rows
    5 sets standing bbell curls
    4 sets concentrations
    2 sets overgrasp heaves
    2 sets undergrasp heaves

    day 3 - Legs and Shoulders
    4 sets pull ups
    4 sets bent over lats
    5 sets DBell shoulder press
    3 sets extensions
    5 sets squats
    4 sets 45degree press
    4 sets hami curls
    4 sets seated calf raises
    3 sets standing calf raises

    day 4 - rest

    sometimes i will have another day rest depending on how the body feels. i usually find im not overtraining and my body recovers fairly quickly.

    can anyone give me any tips from experience with lower back pain as a result of lifting or suggest anything after looking at my workout?
    thanks very much all!

  2. #2
    cdog's Avatar
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    I would leave out the heaves and replace with Sumo dead lifts..I beleive this will help you on your lower back .CDOG

  3. #3
    StevePJC's Avatar
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    Was the pain in the center of your back like in your spine or was it around the muscles area not your spine?

  4. #4
    k_dogg's Avatar
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    Quote Originally Posted by StevePJC
    Was the pain in the center of your back like in your spine or was it around the muscles area not your spine?
    yeah i think it is pretty much over most of the lower back and feels real tight. so im assuming muscular.it kind of feels now that when i lay down my lower back tenses and feels like it wants to arch. so i thnk maybe ive put some strain on the muscles and they are pulling tight or something. running really agravates it.

  5. #5
    KeyMastur is offline VET
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    I just wish you'd explain to me how :

    4 sets pullups on your Shoulder / Leg day
    4 sets bent over lats

    has anything to do with shoulders / legs ??

  6. #6
    KeyMastur is offline VET
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    Are you keeping your core area strong ?? Abs / Low back ??

    I don't see any mention of working out those muscles. Sure squats help with the core a little bit, but nothing like stabilization exercises.

  7. #7
    k_dogg's Avatar
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    Quote Originally Posted by KeyMastur
    Are you keeping your core area strong ?? Abs / Low back ??

    I don't see any mention of working out those muscles. Sure squats help with the core a little bit, but nothing like stabilization exercises.
    hmm i have a habit of calling upright rows 'pullups'... cause thats the motion. pullups/chins to me are heaves.
    so in answer to your question pullups for shoulders are upright rows...

    can you please suggest to me some exercises for core area?
    and yeah ive really let my abs slip and im thinking that may be part of the cause for the back pain

  8. #8
    cdog's Avatar
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    Sorry bro dident know heaves where called pullups my bad ...Thought you where talking about cleans or something .. If you want to build up your lower back you should go with good mornings or hypers ....Sumo deads would be ok to ....CDOG

  9. #9
    k_dogg's Avatar
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    Quote Originally Posted by cdog
    Sorry bro dident know heaves where called pullups my bad ...Thought you where talking about cleans or something .. If you want to build up your lower back you should go with good mornings or hypers ....Sumo deads would be ok to ....CDOG
    no worries... cheers for the advice! ill update my prog i think.

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