|
| Lower Back Pain During a Run |
|
Question:
Every time I go from the bike ride to the run stage in a tri, after
about 5 minutes I get excruciating lower back pain. This normally lasts
for the next half hour. I'm talking short distance up to Olympic length
events, so 30-40K cycle then 8-10K run. I don't get back pain any other
time - not while cycling, and not during a "normal" run (i.e. a run
where I haven't been cycling first).
I've never seen anyone else mention
this problem in magazines or this newsgroup, so maybe it's just me! Any
ideas on how to help this? Specific strengthening exercises? Changing my
bike setup?
Answer:
If stretching your back is not part of your morning ritual then it should
be. You can find a lot of examples online of the various exercises that will
stretch and strenghten your back. You might also want to look into doing
some yoga.
Ypu can also try flexing your abs at the start of the run, just to wake them up. If
holding your abs a little tighter helps with the back pain, consider
doing some abdominal work.
Also pull in the core muscles without flexing the Abs when in the
drops and try to get a concave back - generally you see bikers with convex
back but that is no good for your back. You can learn to focus on the core
muscles all the time - these muscles are designed to be turned on a lot of
the time. Note that if you try to do it with the Abs too, you will find
they get tired quickly as they are designed for short term loads.
 |
|
|
|
