Three exercises to beat back pain

A guideline for when you should consider swapping out a run for a swim or bike is discomfort that carries over from running into your daily routines. If you are wincing getting out of bed or walking down the stairs, your body is probably not very happy with you. Continuing to run at a high volume can cause your muscles to compensate in funny ways to protect the area that is aggravated, creating more harm. Cross-training isn’t supposed to be a punishment – it can be a social activity with a nice change of scenery. Cross-country skiing, snowshoeing and hiking are not as mainstream, but still provide the same aerobic benefits as hitting the pool or the cardio machines.

Strengthen your stride and keep back pain at bay with these three essential lower back exercises for runners.

Runners often focus on their legs and core, but neglecting the lower back can lead to imbalances and injuries that sideline your training. We have three must-do lower back exercises tailored for runners. Strengthening your lower back is key to maintaining good posture, preventing pain and enhancing overall performance.

1.- Bird dog

The bird dog exercise enhances stability and strengthens the lower back and core, crucial for maintaining balance during long runs.

Begin on all fours, with hands directly under shoulders and knees under hips.

Extend your right arm forward and your left leg back simultaneously, aiming to keep your body aligned.

Hold for a few seconds, then return to the starting position.

2.- Plank with leg lift

This variation of the plank challenges your lower back while also engaging your core, mimicking the demands of running.

Start in a plank position with your forearms on the ground and body in a straight line.

Lift your right leg off the ground, keeping it straight and your core tight.

Hold for a few seconds, then lower your leg.

Repeat with the left leg; perform 10-15 lifts per leg.

3.- Superman

The Superman exercise targets the lower back muscles directly, improving your endurance for those tough uphill runs.

Lie face down on a mat with arms extended forward and legs straight.

Simultaneously lift your arms, chest and legs off the ground, as if you’re flying.

Hold this position for a few seconds, focusing on engaging your lower back muscles.

Slowly lower back to the starting position. Aim for 10-12 repetitions.

Finish strong

Incorporating these exercises into your routine will not only bolster your lower back but also contribute to a more resilient and powerful running stride. By dedicating just a few minutes each week to these moves, you’ll notice improvements in your posture, endurance and overall running efficiency.

posted Wednesday August 21st
by Keeley Milne