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back spasm and returning to running
Hi Everyone,
I usually just lurk and learn but I really wanted to get your input on my situation. I am relatively newer to running, I started last August, did a a few 5K's and then vegged out for 2 months over the winter and got back to it in Feb. I have been eating better and running for 30 minutes four times a week. I've lost about 18 pounds and feel fantastic which motivates me to keep going.
My problem is I injured my back somehow last week and am not sure when it is safe to try to get back out on the road again. I leaned over to pick something up off the floor a week ago and my lower back went into spasm, I can't pin point an exact injury but the doc said I probably injured it sometime recently, didn't allow it to heal and my 'bend and turn' last week out it into spasm. I have been on muscle relaxers and pain meds (no narcs) for the past week. Today is my first no muscle relaxer day, just tylenol twice. I feel ok but still sore/stiff and get a little pain with certain ways I turn.
I am signed up for a 5 K 4/29 and was really looking forward to it but I am afraid I will not be able to do it well with not being out for the past week. Anyone ever have a similar injury and/or know when it is safe to get back to running. I think I could do it painwise, I am just afraid of further irrirating my muscles from pounding the pavement and getting back into trouble with spasm. Should I just plant to walk the race next weekend.
I went out and walked 2 miles tonight to see how that would be and I feel pretty good. I was thinking about trying just a slow mile or so tomorrow. Am I nuts to worry about this so much? I know it is 'just' a 5K but I feel better working toward this and every morning I wake up thinking, "hmmm, wonder how my back will feel today so I can run tonight after work."
Any advice is greatly appreciated, Sorry this is kinda long.
Re: back spasm and returning to running
The best advice a doctor ever gave me was "if it hurts, don't do it." Common sense. I'd give yourself at least 24 hours off of muscle relaxers before trying to run (personal experience involving cycling with this). Try a light jog for a few minutes. Walk. Jog for a few minutes, walk, etc. Ease back into it over a week or so. I wouldn't go run 10 miles tomorrow. If at anytime you are in pain, stop. You probably aren't ready to run yet and need to take more time off.
You can always walk the 5K.
Southeastern Cycling
My Nest Bio and Cycling Advice