low back strain

[chitownbelle]

I strained my back about 6 weeks ago at the gym or running or who knows what, and it has been progressively getting worse...probably because i have no time to rest it.  i have a stomach ulcer so can't take NSAIDs, and I have exhausted Icy Hot, Biofreeze and Tiger Balm. Nothing is helping.  I've googled all sorts of back stretching videos and yoga poses, and tonight bought a stick on heat pack.  I ran 9 miles today and it is okay during my runs, but soon after I can barely move the rest of the day. 

Any secrets to treating low back strains?

I should note that I am marathon training, so havent taken days off.  I have 19mi scheduled for the morning, followed by a 13 hour car ride Friday.  I know I am stupid to do my run tomorrow, but I'd rather run it here on my flat trail than in hot/humid/hilly NC this weekend.  Le sigh.  Just wish there was an easier way out...don't we all. 

[clseale]

Do you want actual advice? Don't run that 19 tomorrow. You hurt it 6 weeks ago & it's getting worse. Rest. Rest for the week. Skip those 19 miles this week.

You have plenty of time. You will still have 5 weekends after this one to get in the 19, 20, & 20+ distances before a 3 week taper. I would not push it & make it worse. I'm sorry, I know it's frustrating. Hope you feel better soon!

[sadlebred]

I'd also schedule an appointment with a sports med doctor.

[clseale]

Aren't you a nurse? How are you managing being on your feet all day if it's hurting you that badly after runs? Seriously, rest! Lol Rest & to the Dr. You can salvage this, but stop hurting yourself further.

[gummybear]

Ditto clseale 

I have chronic lower back pain and the only thing that helps is rest. If you are comfortable with meds, call your GP and see if (s)he'll write and Rx for Flexeril. But most importantly, rest. 

I hope you feel better soon.

[Deleted]

Rest and epsom salt soaks.

[wambam]

Agree with clseale, please do not do that long run. Have you tried foam rolling your back? When I have a heavy dead lift day I get some tightness in my back. Just laying on a harder foam roller until it relaxes helps a lot.

[trigal]

Rest, doctor, massage.

[IIOY]

I agree that you should take a break from running. I don't agree you should avoid exercise altogether, because exercise can actually help the healing process. Do something with minimal impact, such as an elliptical or a bike.

[gumi]

I just recovered from a low back injury. But probably not the same thing (I over compressed and pinched a nerve). I recovered with rest, decompression, yoga, and ART.

The risky thing with low back injuries for a runner is that the low back connects to the hip - which connects to the IT band - which connects to the knee. So, you are really setting yourself for a plethora of injuries, unfortunately.

You have seen a chiropractor or therapist? I think you can heal while running, but you may not heal while running 19 miles.

[Deleted]

Don't cycle. That applies so much stress to your lower back.

Really, the only safe exercise right now is walking and easy stretches like happy baby pose. When my back gets really bad and lays me up, it's because my hips are super tight. I now know what I can and can't get away with for certain levels of pain but I also know if I insist on running through a tight back, my form is off which as gumi says, can cause so many other issues.

[gummybear]

Do you have access to a pool?

[chitownbelle]

Thank you for the advice. I did skip my 13mi long run Sunday because of my back, so I was feeling obligated to get back on track this week. I woke up at 4:00am, ate my PBJ (which I do 2 hrs prerun), went back to bed, read your responses, and said nope, not running. Isn't worth injuring myself further and not being able to run at all. I am just going to do some stretches today and foam roll. I have been foam rolling a lot lately, so my legs have been fine, and I roll my upper back all the time because that has always been my issue. I can't roll my lower back very well. I have "The Stick" so maybe I will try that. Not looking forward to my IL to NC drive tomorrow.

I was planning on running Sat (5), Sun (10), Mon (5), Wed (10, Thurs (20) to get my week in before next weekend's wedding festivities and rest over next weekend, but now I am rethinking my schedule. with 7 (weeks) long runs left before the marathon, they are 20, 12, 20, 12, 20, 12, 8, 26.2. There isn't really a break in sight until my 2 week taper. I am doing Hal Higdon Intermediate II.

Since I will be out of town for a week and a half, I can't realy make a Dr. appt, unless I see someone there. And yes, I am a nurse, but have been on vacation from work for a week so it hasnt been an issue since it's been this painful.

I guess I will see how I feel saturday morning.

[chitownbelle]

Been in the car for 10hrs now.....omg my back hurts so bad! I am going to cave and take ibuprofen tonight and schedule a massage for Monday.... Is a sports massage or regular a good idea?? I won't run until I feel some relief, hate missing these super long runs

[joenali]

Aug 16, 2013 15:52:57 GMT -5 chitownbelle said:

Been in the car for 10hrs now.....omg my back hurts so bad! I am going to cave and take ibuprofen tonight and schedule a massage for Monday.... Is a sports massage or regular a good idea?? I won't run until I feel some relief, hate missing these super long runs

Ice, heat, ibuprofen and make a PT appointment. My PT has been able to help me reduce the pain and stiffness in my neck with a few simple exercises.

[hannahb]

Is it right at the base of your spine? It's very common if you have a little instability to have a vertebra or your SI Joint get stuck so to speak. Having a PT look at it is a wise decision. Often they can do some manual therapy to get things moving correctly again. If its better when you are moving and gets worse when you are sitting in one position then its most likely unstable. You should see a PT in this situation, not a chiropractor.
Hopefully what I've stated makes some sense. I'm a PT and I see this all the time.

[joenali]

Aug 16, 2013 19:08:57 GMT -5 hannahb said:

Is it right at the base of your spine? It's very common if you have a little instability to have a vertebra or your SI Joint get stuck so to speak. Having a PT look at it is a wise decision. Often they can do some manual therapy to get things moving correctly again. If its better when you are moving and gets worse when you are sitting in one position then its most likely unstable. You should see a PT in this situation, not a chiropractor.
Hopefully what I've stated makes some sense. I'm a PT and I see this all the time.

I'm about to kiss the ground my PT walks on my neck was a hot mess for about a month. Now that it is on the mend, I didn't realize how much pain I was in.