Performing these back exercises may alleviate lower back discomfort during running, as suggested by a physical therapist.
Physical therapist Tash Gale has shared a seven-move mobility routine designed to help runners alleviate lower back pain and improve their overall performance on the track.
The routine offers several benefits for runners, including improved flexibility, reduced muscle tightness, decreased risk of injury, enhanced recovery, and the alleviation of lower back pain associated with running-related strain or compensation patterns.
Key Benefits of Lower Back Stretching for Runners
- Improves flexibility and mobility in the lumbar spine and surrounding muscles, allowing for more efficient running mechanics.
- Reduces muscle tightness and soreness after runs, helping recovery and maintaining overall comfort and function.
- Decreases risk of injury by addressing imbalances or compensations from weak hips or core muscles, which often overload the lower back during running.
- May alleviate chronic or acute lower back pain associated with running through gentle, controlled stretches and strength building in core and hips.
- Supports breathing and movement coordination, which enhances overall athletic performance and endurance.
Recommended Stretches and Exercises for the Lower Back for Runners
The following stretches and exercises are recommended for runners looking to improve their lower back mobility:
| Exercise | Description | Benefits | |------------------------------|--------------------------------------------------------------------------------------------------------------|----------------------------------------------------------------| | Supported Knee-to-Chest Stretch | Lie on back, pull one knee gently to chest, hold for 30-60 seconds, switch legs | Releases lumbar spine, resets spine resting position[1][3][4] | | World’s Greatest Stretch | A dynamic hip extension and thoracic spine stretch involving lunging forward and reaching | Improves hip and lower back mobility, common among runners[4] | | Quadruped Rock Back on Toes | On hands and knees, rock back on toes while keeping back flat | Enhances big toe and hip extension mobility[4] | | Half Kneeling Couch Stretch | Stretches hip flexors and quads in half-kneeling position | Reduces hip tightness that affects lower back strain[4] | | Leg Swings (Dynamic) | Front-to-back and side-to-side leg swings before runs | Warms up and mobilizes hips and lower back dynamically[4] | | Static Calf Stretch | Standing calf stretch post-run | Supports ankle flexibility, indirectly benefiting lower back[4]| | Yoga Poses (e.g., Cat-Cow, Child’s Pose) | Static stretches that improve spinal flexibility and breathing coordination | Increases range of motion and blood flow aiding performance[5] |
Strengthening core muscles and improving hip function complements these stretches, as a weak core and tight hips often force the lower back to compensate excessively during running, increasing injury risk.
Before starting any new stretching routine, especially if experiencing existing back pain, it is advisable to consult a healthcare professional or physical therapist. The routine requires no equipment and can be done anywhere, anytime. Each stretch should be held for 30 to 60 seconds.
In summary, incorporating targeted lower back stretches along with hip and core mobility work helps runners maintain a healthy, flexible lumbar spine, prevent injury, reduce pain, and enhance overall running performance. It is important not to experience serious discomfort while performing the moves, and regular, ongoing back pain should be consulted with a medical professional. A small study published in 2017 suggested that limited spinal mobility could increase the energy demands of running, and limited mobility in the back can negatively impact running form by preventing natural movement patterns. Gale recommends incorporating this routine into a cool-down routine. The seven stretches in the routine are: roll down, downward dog, child's pose, cat-cow, modified child's pose, kneeling hip flex stretch, and figure four stretch.
- Incorporating yoga poses, such as Cat-Cow and Child's Pose, can enhance the flexibility of the spine and improve breathing coordination, both of which aid in running performance.
- The World's Greatest Stretch, a dynamic exercise that targets hip and lower back mobility, is particularly beneficial for runners, as improved mobility in these areas can help alleviate tightness and soreness after runs.
- Scientific research suggests that limited spinal mobility not only increases the energy demands of running but can also negatively impact running form by preventing natural movement patterns, making it crucial for runners to prioritize exercises that promote flexibility and mobility in the lower back.
