Posted: 3/20/2008 2:55:53 PM EDT
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Short intro: OK, I'm fat I admit it. I'm 5-10, 32 years old and I just bumped over the 210 mark a couple weeks ago  I grunt when I tie my shoes (thank goodness I usually wear boots  )And I love to drink the BudLight  I decided I was gonna try to do something about this crap. I started running (first time in ~15 years) Saturday. Not real far, ran till I couldn't, walked, ran again till I couldn't, repeat for 30-40 minutes. Monday, repeat of Saturday. I got noticeably further than the first time before giving out... but on the way back, intense pain from my lower back. Only way to get relief was actually sitting down in a chair and leaning back (relaxed) I figured it's just muscles I haven't used for a long time and made a mental note to keep my head up straight and all that jazz next time. I heard that can make a big difference Today, repeat again (run, walk, run, walk). I get noticeably further again, remembering to keep my head up and back straight etc... I didn't think I was gonna make it back my back hurt so bad.... well, OK, I knew I would make it back, but it did hurt something fierce  It hasn't been quite 2 hours since I finished my "run" and the back feels a LOT better now. Pretty much to the point of not hurting at all Is this something I'm just gonna have to work through? I really want to get over this and not lose focus/determination, but this back pain is on the verge of bringing tears
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It's likely coming from your abdomen pulling your low back toward the ground in front of you. It's one of those things you'll either have to work through or you can take up a different form of cardio for a while. Any form of biking, swimming, or rowing would be a sufficient (in some ways better) alternative. You may also try tightening up your form and see if it doesn't make a difference. Strong posture, bear down on abs, minimize any torso rotation. |
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Huh, I was really thinking the opposite of your advice.. I tried doing some biking late last year, but it seemed like it was really no challenge. I rode 5 miles the first day, tried ~10 miles the second day and was doing 20+ miles within a week, but I felt absolutely no benefit from biking. It seemed all biking worked was my legs, and my legs really don't need any work. My legs are the only thing left on me that isn't "fatty", and yet I cannot even come close to wrapping my hands around my calves, if that gives you any idea. "Horse legs" would be a likely description Lean, yet bulky in the right spots... But once you get to my belt-line... "fat" Typical, beer belly I guess As far as my running form, I thought perhaps my form was too tight... like I was scrunching up too hard on my abdominals and over working my back. That's why I tried to concentrate on keeping my head up and out... to relieve my back muscles... I guess I'll just have to stay the course and hope it gets better with more time... but, dang, is that last walk /run back a painful one 
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It can be hard to stretch with the gut, but stretch like you mean it! I have a bad back and when I first started running, stretching was key. No matter what kind of cardio you are doing, it burns calories. doesnt matter what part is doing the work, you burn calories = you burn fat. for starters, low intensity cardio in the fat burning heart rate zone (50-65% of your max HR) may work well even though it may not seem too hard. |
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Whenever I would put on the weight, and then start running again, I would also have lower back pain, basically it's all the weight up front moving left and right again and the weak muscles in the back are getting pulled back and forth. I have always been able to run through it, either by running enough until the muscles strengthen up from use, or by the running itself making my gut smaller so there is less weight moving back and forth. Running slower worked for me also, until I was able to run faster without pain, sucking in your stomach while running helps too...although it's not the best for breathing and cardio... Good luck... 6 months ago I was 215, 5'10", now I'm 185-190 again and feeling much better... |
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Stretch. This is the key. Lay down on the groundface up. Pull your left knee towards your chest. Stretch and hold. Repeat with your right knee. Repeat with both knees simultaneously. While standing, attempt to touch your toes. Feet together. Stretch as far as you can with both hands. Do NOT bounce in attempt to reach the toes. A simple stretch will do. Now touch your left toes with your right hand. Now do the opposite. Cross your feet while standing. Repeat the above steps. Do not bend your knees. Feet shoulder width apart. Stretch side to side by attmepting to touch the right side of your right shoe with right hand. Again do not bounce. Now do the other side. Do not bend your knees. Stretch for a good 15-20 minutes. Stretch again after your run. Its okay to do a quick stretch in the middle of your run as well. Keep it short. You need to keep your target heartrate going to burn the unwanted fat. Best of luck. |
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Thanks guys. I think stetching, or lack thereof, is my biggest problem. I stetched my legs out pretty good, but obviously not near enough on my back. Hopefully I can claim a 210--> 180 drop in 6 months, too. Of course that may present a problem of getting a tux fitted for use in October... My fiance' and I just set a date 
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| Something that hasn't been mentioned - it could be that one leg is slightly shorter than the other. I used to have the lower back pain when running and increased my core exercises but no help. I read an article in Mens Health about how to measure your legs (not scientific but a good indicator) ((you need a partner to help)). Turns out one of my legs was slightly shorter. I put an small insert into one shoe to make up the difference and voila - no more back pain. |
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There have been some good things to think about mentioned already. As a runner myself (track and field coach) and finishing my degree in exercise physiology these are my things to note: 1. The added weight is probably what is causing the pain in addition to weak abdominal and back muscles. Some core work would be helpful. 2. Stretching may help. Seated modified hurdlers stretch, or seated straight leg hamstring stretch (both legs out in front) may help stretch the back. The standing cross leg is a good one in my opinion but is also frowned upon by credited authorities like ACSM. A very slight knee bend is ok to start out, ACSM suggests that no knee bend is bad but I am not convinced of any harm. 3. Get new shoes if you haven't already, specifically for running/workingout and do not use for anything else. 4. There might be anatomical differences like leg length issues, I would say it maybe more likely that you might have some mis-alignment issues in the lower back/extremities. 5. I would not try to tighten up the torso. Your body is ment to move in flowing motions. Watch elite athletes and you'll see this. Being rigid inhibits the body and causes more jarring impacts to occure. |
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Buy different shoes. I had the same deal with a pair of Nike Shoxs. I usually don't have any issues when i run, other than I get out of breath! I bought a new pair and suddenly it didn't hurt my back to run! I don't think I will ever buy Nike shoxs again....I only buy addidas now. |
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I just re-read your post and saw the weight you are at. Sounds like you have a bud light keg up front... so your back isn't really used to this weight. You lower back doesn't have large muscles in it and becomes the weak spot and therefor the spot that hurts. Since you are carrying an extra bag of potatoes up front, that makes your back work that much harder. When you run, the forces of impact (although small) cause your lower back to tighten and then hurt. Keep running, but make sure you have a good pair of shoes and this will eventually subside. |