Lower back pain when running?

[steveok]

Recently taken up HIIT, I do 15 mins of running with 30 secs slow and 30 secs fast (along with appoximately 5 mins warm up and 10 mins warm down). After the about 3 sessions of this my lower back started to ache but i just kept going. Now the previous session it got so bad on one of my later intervals that i had to stop and wlak back slowly. I came across something that suggested the lower back pain comes from sprinting on your toes where the calf is tensed but want to clarify this, and if so can running with heel first still be good way to increase heart rate for HIIT.

[strathmeyer]

How much time are you leaving between sessions? This pain should go away after you've been doing it for awhile and your back strengthens. You can also do squats, deadlifts, or hyperextensions to increase lower back strength (do you already do these or otherwise lift weights?)

You say you're doing 30 seconds slow/fast for 15 minutes, which is 30 intervals, but plans I've seen have people starting with 4-5 intervals.

http://www.musclemedia.com/training/hiit_table.asp
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http://www.musclemedia.com/training/hiit.asp

[steveok]

The pain feels more like my bones than muscle and I have been doing weight training for lower back. Being 19 years old and having done plenty of running in previously years. The pain really doesnt feel like the good muscle pain and it doesnt come about when i run on my heels first. Also no pain afterwards or soreness in morning which makes me further think its not something that would go away but again i really dont know. As far as the times are concerned my heart rate is comfortable with the 30 sec slow and fast just the pain in back is problem

[baseball]

do you have a pair of good running shoes? I'm 18 and recently had a back pains when running. the doctor told me to spend the money and get a top of the line pair of asics or nikes or whatever you prefer and it fixed me up right quick. i was just running in a old pair of heavy ass nike cross training shoes.

[dyeguy1212]

i had this for about 2 years... i took a long break from running to really spend time training my entire core, not just back. purchasing a swiss ball and doing various excesises on it will really help you out. Make sure you are getting in your abs, hypers, deads, and oblique work. It will really make a difference.

[hallgs56]

Listen to what dyeguy just said( strong core=support for low back), and you might also want to look into getting orthapedic soles for your feet. Im not talking about Dr Scholls.. Go to a local foot specialist, so they can asses you mediclly and professionaly. I had some custom made soles made especially FOR MY FEET, and they work wonders for your low back.. They help distrubute your body weight evenlly throughout your whole body thus taking the pressure off your low back... This was huge for me since my coach is not going to tell me to take a break because my back hurt

[steveok]

I have been running since i was 12 years old (now 19) never had problems before just that the pain started to come when i changed my technique from running on heels to toes. Have been doing full body work out in gym for about 1 year now with plenty of deadlifts and prior to this i had done plenty of exercises (such as pressups and chin ups) and would have thought my back could manage. Appreciate all the advise so far and will diffinately look into it.

[GoHardOrGoHome]

Like someone said above you want to train your core stabilizers and also you need to keep your ROM up in your hamstrings, quads, and core stabilizers to avoid pelvic tilts which could possibly cause back pain. Also make sure you're using good running form.