I recently started jogging slowly and I get a little back ache after jogging for 2 Km which stops me from jogging further. It is normal when i stop jogging. I am overweight by about 12-13 Kg. What I'd like to know is will this back ache disappear eventually after some days allowing me to jog as much time as I can ? I do not have this problem when i do other things and even when i play soccer.
Its funny I had something happen like this to me many years ago. My back would ache when I jogged for a certain amount of time but I was able to play soccer and basketball with no pain at all. I went and saw a dr about this who referred to a orthopedic dr. It turned out to be the following combination of things:
So how did I fix these things:
Pain free now.
I would definitely consult a sports doctor about this problem. It could be a result of any number of conditions or a combination of conditions. However, here is a list of issues that have caused lower back pain in my experience, in no particular order, with remedies where possible:
I doubt that your back pain with jogging will go away unless you specifically address the cause.
When you jog on an alignment problem, whether it is your foot/ankle/knee/hip/pelvis or spine, the impact of each step aggravates the problem. The more steps you take, the worse the problem becomes. It is to your advantage to have an evaluation of your back, posture, lower extremity alignments, muscle weakness/tightness as well as a running analysis, preferably by a sports physical therapist.
@Richard has given you some good ideas about how orthotics, core strengthening and running form can address alignment problems. Your problems may be the same or different, so it is worth having a pro take a look at you and give you specific recommendations.
If you don't have access to a running evaluation, you may want to try Chi Running. It is a running technique designed to reduce or prevent injuries and to improve your running efficiency. The technique addresses flexibility, stride, posture, cadence, breathing, body awareness and feedback.
You can learn the Chi Running technique from their book and dvd from their site. Or you can get just the book on Amazon. (If you get the book from Amazon I'd appreciate it if you use the link on our site.) The best way to learn is by attending one of their workshops.
If you try the above suggestions and still can't run without causing back pain, some other options are jogging in water with or without resistance bands, cycling, using an elliptical trainer or using nordic walking poles. The buoyancy of the water reduces the amount of weight compressing your joints and spine. The elliptical trainer and cycling also reduce or eliminate impact. The nordic walking poles engage your trunk muscles, reduce impact and improve your back alignment.
Good luck. Let us know how it goes.