I don't know if it was fatigue from the long run, or when I twisted while unloading groceries from the car several hours later or a combination of both, but my lower back started spasming very, very painfully in the evening of the Sunday I did my 11-miler. I couldn't stand, I couldn't sit. lying down was OK but getting up really hurt. I missed work on that Monday because I couldn't bend down to pull my pants up. I actually made it to work the next day, but only lasted two hours (I am so thankful I have a job with sick leave!!!). Ibuprofen wouldn't touch it, percocet helped but put me to sleep, Flexeril gave me no relief at all; ice was good as long as I was on it, but as soon as I tried to get up the pain was back full force. I tried walking at work, a total of about 3 miles between work sites and the shop, on Wednesday but was crippled up the next day. Eventually I wrapped my foam roller with my heating pad and laid on that, massaging and rolling for hours... That helped a lot - foam rollers really are your best friend! A few days of that, and I was able to touch my toes but even now it feels sore and heavy. I walked very little on Monday, about 3.5 miles Tuesday and maybe 2 today and can still touch my toes. so I am going to attempt a very easy run tomorrow morning and if that goes well (and I can build my front steps over the rest of the day) I will try another long run on Saturday.
I don't EVER want to hurt that bad again so I am going to build a LOT more core and back exercises into my crosstraining routine. I had been doing some planks and ab work on a kind-of haphazard basis, but obviously that didn't prevent my back problems, so I plan to make it a more central part of my cross training. I will report back after tomorrow's run...
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