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1.  Always consult a broad array of practitioners when you're looking for an answer to a non-specific problem like lower back pain.  An orthopedic surgeon is the place to start because he can rule out major injuries immediately or if you're unlucky enough to have one, he can operate on you to fix it.  However, if your X-rays/MRIs etc. don't conclusively show an operable problem, then look for additional help before you submit to going under the knife.  Chiropractors, PTs, and massage therapists are worth their weight in gold. 

2.  Make sure your therapist understands your needs as an athlete.  The very first PT I saw at the beginning of my journey was a total waste of my time.  He spent 10 minutes demonstrating the proper technique for getting out of bed for starters.  Then he declared that my whole problem was because of tight hamstrings before he had even checked my flexibility.  When I demonstrated to him that my hamstrings were in fact quite limber, he didn't know what to say next.  He didn't ask me any substantive questions about my history which is to say he didn't even know that I was an athlete.  Compare this to my eventual experience at ProActive Physical Therapy (http://www.proactivept.com/);  my therapist, Sarah Harwell, spent about a half hour at the beginning asking me questions.  She zeroed in on exactly where the pain was and on exactly what movements caused it.  She had me explain in great detail my training and sports history.  Then using the knowledge gained from having all those letters after her name (PT, DPT, CSCS) and from being an athlete herself, she came up with a plan.  Guess what?  It worked. 

3.  Learn how to run.  Before I became involved in triathlon, I never would have thought that there is an incorrect way to run.  Most of my previous athletic experience was in team sports that require lots of running, but no more than a few yards at a time.  There were also lots of non-linear movements, starting, stopping and jumping.  Once I started doing triathlons, I ceased participating in all other sports and I started running for long periods of time in a straight line-with bad form.  As my training progressed, I became stronger aerobically, but my Core strength faded through a lack of attention (i.e. no non-linear movement, starting, stopping or jumping).  As my core strength faded, my running posture became worse even as my training volume increased.  Predictably enough, back pain ensued.  Thanks to one quick tip on running posture from Tim and Lisa Hawkins at the The Windhawk (http://www.thewindhawk.com/) in addition to Sarah's Help on the PT front, I'm feeling as well as I've felt in over a year. 

4.  Strengthening your core will cure everything from back pain to tuberculosis.  OK, maybe it won't help everything, but you'd be surprised with how much it will help.  For me, a focused plan based on strengthening my lower abdominal muscles and my hip flexors nearly erased a lower back pain that at times was debilitating. 

So, you can bet that when I start my training plan for Ironman California 70.3 on Monday, core strength and running drills are going to be tops on my to do list.  Stay tuned for details. 

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