Back Pain - Jogging/Elliptical

realdealneal · Post by **realdealneal** » Mon Mar 31, 2008 11:45 am

I've been going back and forth between light jogging and 20-30 min. on an elliptical machine for cardio about 3-4 times a week. Often (but not always) I'll have pain/tightness in lower back for several hours (or a whole day) afterwards.

I am overweight, (5' 9", 200 lbs.) but don't know if that's the problem, or if it's something else.

Any thoughts?

swanso5 · Post by **swanso5** » Mon Mar 31, 2008 7:04 pm

i think posture may be an issue here

does your bum tilt up backwards behind you? do you have an accentuated curve in your lower back? forqard head tilt? rounded shoulders?

Tyler Hawke · Post by **Tyler Hawke** » Tue Apr 08, 2008 11:25 am

I have a dodgey back as well. When back acts up, I will then use the elliptical. If you aren't used to the ellipitical, you can tense up in trying to use it. because it doesn't give full stride, I'd have more issues with calves than anything else. But back used to tighten up a little as well, some of it from not having proper posture using it and the other from the tension in trying to use it properly and relaxed.

BUT first and foremost - have your back checked out. You might have a slightly bulged disc or some other issue that may need a certain kind of care and or treatment.

I go to a chiropractor who is great. He found that lower back has a slightly bulged disc but certainly containable with proper posture and stretching as well as bending over and lifting techniques. When I throw back out, I'm laid up in bed for a week in lots of pain.

I love to run and when the weather gets warm, I tend to border on overdoing it and back is always the first to let me know.

swanso5 · Post by **swanso5** » Tue Apr 08, 2008 7:15 pm

causes of lower back soreness:

- inhibited glutes - activate and strengthen with supine brides and mini band side steps then deadlifts
- excessive anterior pelvic tilt - stretch hip flexors, quads, calves and strengthen paoa, glutes and hams
- tight itb/tfl - foam roll
- inhibited psoas - stretch itb, quads then activate psoas
- weak core - strenthen through stabilisation exercises initially then anti rotation free wt and cable exercises
- adhesions through glutes - roll / massage