Hi Neil,
I am 27 and I run about 30 miles a week. I can about 5 miles before my back stiffens up for the rest of the run, but I usually stop after 6 miles because of the pain, and then I have back pain after my run that lasts a day or two. The pain is pretty much in the back with more pain on the right than the left. Any ideas?
Dan
Hi Dan,
I am glad you asked that question. It is not uncommon to have back pain as a runner with the pain originating in your facet joints. The underlying cause of the pain that results in the facet joint irritation can be one of many things, such as a weak core, or tight hip flexors or over pronation in the foot, but whatever the cause, you need to address the acute pain by taking anti-inflammatory meds lie Naproxin Sodium (this needs a prescription from your doc to get the meds at a therapeutic dose), unloading the joints with flexion exercise (more on this in a minute) and by icing routinely. It is also worthwhile to get your biomechanics checked our to rule in or out the benefit of custom orthotic therapy.
As far as exercise is concerned, let me recommend a new app for the iPhone that I recently released, Pain Free Back, that provide you with video illustration for the exercises. The free version includes all the core exercises, but if you want to work through an algorithm to get more specific exercises for your back you can download the full version. The app is available at
www.itunes.com/apps/painfreeback
So a combination of NSAID's, ice (30 minutes daily), flexion exercises, and a biomechanical assessment or orthotics is your path to pain free running.
Good luck,
Neil
