Back pain is discouraging for runners. Even if you want to go out and log miles, recurring back pain is very limiting. The jury hasn’t come to a conclusion about the exact cause of back pain in runners, but perhaps it’s unique to each person. Maybe you had back problems, struggled with running form, or faced muscle imbalances before you started running.
Research published in Scientific American It turns out that runners with back pain often have weakened deep core muscles. Whatever the cause of your pain, there are some exercises you can do to become a versatile, stronger, pain-free runner with a healthy, mobile spine.
groot bridge
The glute bridge engages the glutes and hamstrings and plays an important role in maintaining proper hip alignment (helping with both structural tolerance and good form) while running.
Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground and squeeze your glutes at the top. He sits down and repeats this 12 to 15 times, pausing at the top of the pose and holding the gluteal bridge longer as he gains strength.
board
We all know and love planks (we should!). Planks target core muscles and improve spinal stability and support.
Start by holding a plank on your forearms and toes so your body forms a straight line from head to heels. Hold for 20-30 seconds and gradually increase the time as you feel comfortable.
cat and cow stretch
This yoga-inspired stretch helps to align and move your spine, while also strengthening your back muscles.
Get on your hands and knees, arch your back like a cat (round your spine), and lower your belly toward the floor as you lift your head and tailbone (Cow Pose). He repeats this movement for 8-10 rounds, pausing at each end of the stretch for a few breaths or adding gentle side-to-side movements.
Even if you agree to add these exercises to your pre- and post-run routines, it’s always a good idea to see your doctor if you have back pain. It is also important to consult a doctor if the pain worsens or if symptoms worsen. Even resting for a few days doesn’t help.
