Pulled a muscle in my lower back.

[Anonymous]

usually, I have a pretty regular strength training routine that I keep up with.. but for many reasons I have not kept up with that the last 3 weeks or so. I must have overcompensated on the treadmill with cardio and I wound up pulling a muscle in my lower back. I know I must have had minor muscle tears in my back before because my back would sometimes hurt after I would run on the treadmill for a day or so, even when I was keeping up with my strength training, but this time it knocked me off my feet for a few days and I couldn't exercise at all for like 2 1/2 weeks. I still feel a little stiff but I want to get back into my strength training first and get back on the treadmill. I used to run on the track at a local school but it's under construction and it's not that safe in my neighborhood :| my question is, do you think the treadmill causes more injuries than just running outside? and also, is it wise to go back to regular exercise as soon as my back is feeling better or should (slightly stiff sometimes but much better) I start slow? I am going crazy and can't wait to run again! thanks in advance :D

[FutureMD]

Running can put a lot of repeated stress on your muscles and joints (think of all that force you come down on the ground with). I think at this point some stretching and even light (yes, light.. don't want to reinjure) weight training for your back (I like deadlifts). Strengthening the muscles will make them more difficult to injure. As for treadmill vs pavement, pavement is definitely harder on you. Since the treadmill isn't a permanent structure (and constructed of metal and plastic) it has some give to it.

[Asker]

hey thanks a lot! yeah, I'm just going to focus on strength training, especially my back and core, for now. Guess I have to do some mild cardio :/ yuck~! ha ha slow walking or swimming. I will never EVER complain about how hard running can be again! I am going crazy not being able to do it >=-(

[stubbsy]

Your back is a massive important muscle, so you should take low impact training seriously, or your running days are numbered. If you don't exercise your core as well as run, then your back will give in, so forget strengh training, work on your core, which is balance when lifting fee weights, this will help your back, and once you have mastered a full core workout with out problems, then go back to running, otherwise you will repeat this injury more frequently, until, the impact is unbearable, good luck,x

[Asker]

Thanks! your right, I plan on strengthening my core before I do anything else. The waiting part is hard but I know I've only got one back..blah. I will never complain about how hard a workout can be again! not working out is farrrr worse, TRUST ME.

[stubbsy]

I absolutely agree, I hate having to stop for a rest period over the weekends, but its essential, but doesn't stop me hating it lol, I feel lost if I miss a session up the gym, and if I had to stop like yourself, I would feel exactly the same, so just take it easy, and try not to injure anything, otherwise your on the recovery list again lol, good luck,x

[Asker]

thanks!

[MrEM4N]

Try running in more ergonomic shoes. It will reduce the stress created on impact when you run by corrected your posture. I use vibram five finger toe shoes. After the first month or so of sore calf muscles and stretching ligaments that aren't used before you'll start to feel really good and your posture and form will improve dramatically. Not to mention the pain from running will go away as long as you're using the proper running techniques. Look up chi running for good running technique.

[Asker]

I have pretty good shoes..I definitely overdid it trying to run way faster than I was used to. gonna wait this one out and heal up! thanks for the tips!

[Phoenix1991]

I feel the same way, but I think its more of I need to see a chiropractor because I had this issue for the past 2 months. I workout daily and usually I'm fine, but this time my body is killing me If you can try googling the yoga stretch called the cobra and other form of yoga stretches to see if it that helps ease the pain. If not then I would suggest just using ice and trying to wait it out.

[Asker]

did the R.I.C.E - REST, ICE, COMPRESSION, ELEVATION. thing but I'm just nervous to jump right back in. I don't want to tear another muscle but I can't stand this NO exercise thing! crazy how bad/sloppy you feel after not working out for a while. ugh. hope I don't have any alignment problems :o and it's just a muscle thing :\ thanks for the tips!

[Phoenix1991]

hmmm well only time will tell , just try to be more careful and take it easy when you get back in to it, Good luck!

[Asker]

thanks!

[WoIIie]

Treadmills cause an extra bit of friction that you wouldn't normally get walking on flat pavement, so it's possible. Then again, most machines are safe as long as you apply proper form.

You should probably see a chiropractor about your back.

[Asker]

:/ mannn lol I am going to wait it out because I am 97% sure it's only a muscle tear (hopefully) and that I don't have any alignment problems. we shall see!

[martyfellow]

Yes indded, treadmlls are tough on the lower back and I'd stay away from it until I'm totally healed and no longer stiff at all. Run only on dirt tracks or other soft surfaces while you're still stiff.

[Asker]

see, I think it was because I was trying to run waaaayyyy faster than necessary :| and at that point I wasn't able to keep up with proper running form..makes sense that I'd pull a muscle on the treadmill because you can't just stop right away if you need to. I was kinda flailing around like an asthmatic bird ha ha toward the end of my run so. o well, time time to heal it up :/

[martyfellow]

Yes, on a treadmill if you lose your balance on run out of steam you are helpless...

[kurozogo]

I would say to take it slow and not push your muscles too much , but I really think that you should ask a physician or something to be sure when to start and what to do to avoid more injuries .

[Asker]

unfortunately I'm out of a job right now and don't have health insurance :/ but I know I need to ask a doc. to be sure... hunting for some educated tips or advice = )

[kurozogo]

Maybe you could ask somebody at your gym .. Its fine to ask for advice but try to be careful .

I had a problem with my back and I still have some times and I know that sucks really bad when you won't to go on with your exercise :/

I wish you a quick recovery !

[kurozogo]

wont to = want to :P

[Asker]

i know right! worst feeling ever, yea I have been asking around. thanks for the advice!