Lower back pump when running issue

[Shicky]

Stuck this up on runner's world but figured there are a few clued up people here so worth a shot.

Basically when I run I am experiencing lower back pump, it sets in after only 5minutes or so of running, gradually worsens to the point of being pretty much unbearable and I have to stop. A while ago I went on a run down to some shops(15-20mins there), did a few errands at the shop and started running back, the hideous pump that was there on the way to the shops was completely gone, I was able to run pain/pump free. This makes me thing warming up correctly will sort me out alone and I don't need to concern myself with what exactly is wrong.

I have had this problem for as long as I can remember but i've never been able to correct it, the best I have done is to make it take longer to set in and generally just break up my runs to accommodate.

Now I know what you're thinking, this is one large, retarded individual. However you'd be wrong,I am 23 and pretty damn fit, playing footy/rugby regularly and being a bit of a gym rat. Im 5,7 (72kg) and probably around 15% bodyfat. With regard to football and rugby I can play a full game without any back issues at all, I believe this is due to the stop/start nature of the games, when running non-stop for a period of time is when I have issues.

Currently I am spending a LOT of time sitting down at a desk and computer as I am a final year computer science student, this can't really be avoided but I am sure it contributes to the issue and its gradual worsening. To combat this I often get up and walk around for a minute, I also invested in an Ikea Markus, believing it would offer support and reduce my issues. I realise this is definitely part of the problem but frankly it cannot be helped and due to my fitness/strength capabilities, I think I should be fine despite this.

So basically does anybody have any ideas what I could do to remedy the situation? Its hard to be enthusiastic for running when it causes you pain and discomfort, if I could avoid this pump I would love it. As someone who is keen to complete a marathon and a triathlon in their lifetime, its pretty gutting!

Any help would be much appreciated, even just a point in the right direction

 

[icecold]

Damnit, I read something about this very recently but I've forgotten what caused it!

I'll try to remember, in the meantime look at the usual suspects:
- gait and foot strike tendancies
- tight hips/glutes/posterior chain (this seems like the most likely candidate actually)

Sorry for the confusing post, I'll try to find what I'm thinking of

 

[kefkef]

I get quite a lot of 'stiff' lower back, especially when running. My advice would be go to see a sports physio first, i did and got a series of exercises recommended such as double knee to chest stretch, leg cross over stretch. Now the trick with it is you have to do it a lot at first, i was doing 10 knee to chest and 10 on each leg cross overs every hour where possible (see if you can find an unused room, storeroom, toilet - take a towel to lie on) and eventually just doing it before & after running should help.

 

[Shicky]

Damnit, I read something about this very recently but I've forgotten what caused it!

I'll try to remember, in the meantime look at the usual suspects:
- gait and foot strike tendancies
- tight hips/glutes/posterior chain (this seems like the most likely candidate actually)

Sorry for the confusing post, I'll try to find what I'm thinking of

Im sitting at a comp all day really, my glutes are relatively strong (lifting 5x5 and up to 90kg, still going strong) but I definitely have hip mobility issues. I cant squat even shoulder width without pain, have to go quite wide. I stretch after every session but Im not sure what to do to hit the inner hip/hip flexor well. I stick with foam roller, stretching/mobility work.

Probably have a weak lower back but handles squatting and deads fine, though having form issues with deads atm. Even considering this though my lower back is stronger than the average person with a similar build and im 100% sure most of them manage to run without problems

 

[icecold]

You glutes being strong might be the problem, because if they're tight they'll pull you out of alignment.

I'm still trying to think of specifically the thing I'm thinking of (???!), but in the mean time, check as many of these out as you can.

http://www.mobilitywod.com/
Diesel Crew – Muscle Building, Athletic Development, Strength Training, Grip Strength » Blog Archive » Essential Hip Mobility – How to Warm-up Correctly
Diesel Crew – Muscle Building, Athletic Development, Strength Training, Grip Strength » Blog Archive » Fast Five to Lower Back Health

 

[WantoN]

Stretch QLB (quadratus lumborum), glutes, hams and hip flexors.

 

[Shicky]

Pretty much all think its a stretching issue? Would you consider it essential to stretch thoroughly before a run? As I do weights im a stretch post workout person.

Will get going on those stretches as much as I can for now anyway.

Any other suggestions? anyone experienced similar before?

 

[icecold]

Not just stretching, get a hockey ball and delaminate your glutes! (top link I posted )

To be honest even if I'm wrong (I don't think I am), you should be doing the above anyway.

 

[WantoN]

Stretch after, not before.

It's a posture issue, not a stretching issue. I'd be consulting a proffessional.

Ant