Back Supports

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Yorkshire Pie Sep 2012 12:29pm, 10 Sep 2012 10,415 posts	0 Yorkshire Pie As I ramp up my mileage training for Beachy Head (my first marathon for 2 years) I've started to discover that my lower back really aches after a run. I injured it in March when I was knocked off my bike by a car, and although it's much better than it was while I'm actually running, it really does suffer afterwards. Most of my long runs are off road at the moment which I suspect adds to it as I'm working harder to stay upright. Long term I want to make it stronger so any recommendations for exercises to help with that would be gratefully accepted, but as a shorter term fix I've been looking at back supports (something like these - http://www.milletsports.co.uk/running/athletic-supports/back/) Has anyone used anything similar, and how did you find it?
Autumnleaves Sep 2012 12:57pm, 10 Sep 2012 606 posts	0 Autumnleaves No experience of back supports but as someone coming back (forgive pun) from a whiplash injury in my lower back I would really recommend doing some core work if you don't already - it really helps. I would have thought off road ought to be easier because of less jarring but I appreciate what you say about staying upright. To ease discomfort after running the bridge and child's pose are great. Could be worth seeing if you have a local Personal Trainer who specialises in this (which I am lucky enough to have) or a good Pilates instructor. The best thing about a lot of the core exercises is that you don't need any equipment and once you know them you can do them by yourself. I remember reading your blog about the bike accident - it's good that you are running again
Toadie Sep 2012 3:04pm, 10 Sep 2012 6 posts	0 Toadie I have nerve damage towards the base of my spine from an illness a while ago, and I've only just started to run as part of a general attempt to get stronger. I often find my lower back aches afterwards. Before I started a physio gave me core exercises, which have really helped - the simplest ones are just sitting on a pilates ball for increasing periods of time each day, and also lying on your back with your knees bent, tensing your tummy muscles and slowly straightening your legs down onto the floor and then back again, 3 reps of 10 times each, 3 times a day. Slowly but surely it's helping to stabilise the weak point in my spine, and it means I'm able to run at all (I couldn't do much exercise before this gradual effort to strengthen my back, really). Might help? Good luck with your marathon!
Stumpy Sep 2012 4:17pm, 10 Sep 2012 14,430 posts	0 Stumpy I'd echo the other comments. The only thing that has helped my lower back probs (impact injury in an accident and also some wear and tear disc problems, exacerbated now by late preg too!) is strengthening work on core and glutes and Pilates. A support might feel good but it will only work in the short term. In the longer term it could weaken the muscles even more. Have you seen a decent physio for a set of exercises? It's quite hard work to do it properly but well worth it.
Yorkshire Pie Sep 2012 4:50pm, 10 Sep 2012 10,418 posts	0 Yorkshire Pie Thanks for the suggestions. I suspected that core work would be the long term answer and it's something I'm looking into, the support would just be a short term fix while I'm working on the more long term solutions.
Autumnleaves Sep 2012 4:56pm, 10 Sep 2012 610 posts	0 Autumnleaves I have to say YP that one real virtue of core work is that it delivers results relatively quickly - just a few sessions after re-starting mine I feel heaps better - and I have had to go right back to basics. Good luck x