Experiencing persistent lower back pain during runs? Give these 4 bodyweight exercises a try.
London-based trainer Obi Vincent has shared a four-move routine aimed at building a stronger lower back and improving running performance, regardless of distance. These exercises can be performed using just bodyweight, making them suitable for at-home sessions or outdoor workouts.
- The Reverse Plank
The Reverse Plank is a tremendous exercise for maintaining an upright posture and reducing pain on the lower back, whether you're clocking the first or last mile on a run. To perform this move, start by sitting on the ground with your legs extended in front of you. Place your hands behind you, palms flat on the floor, and lift your hips off the ground, forming a reverse tabletop position. Hold this position for 30-40 seconds for 3 sets.
- The Good Morning
Performing 3 sets of 10-12 reps of the Good Morning exercise strengthens the lower back and stretches the hamstrings, helping maintain an upright posture during longer runs. To execute this move, stand with your feet hip-width apart, bend at the waist, and lower your torso until it's almost parallel to the ground, keeping your back straight. Return to the starting position and repeat.
- The Hip Thrust
Performing 3 sets of 10-12 reps of the Hip Thrust exercise helps improve stride efficiency and reduce strain on the lower back and hamstrings during running. To perform this move, sit on the ground with your feet flat on the floor, knees bent at 90 degrees, and a bench or chair behind you. Lean back onto the bench, lift your hips off the ground, and lower them back down.
- The Glute Bridge
The Glute Bridge exercise is a part of Vincent's routine, targeting the glutes and lower back, which are crucial to stabilizing the pelvis when running. This move helps reduce the risk of common hip and knee injuries caused by miles on the road. To execute this move, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, forming a bridge position, and lower them back down.
Training for a half marathon can exacerbate an annoying, niggling pain in the lower back that affects running form. These exercises can help alleviate this issue and boost your running ability and resilience. Remember, a stronger lower back plays a pivotal role in maintaining posture, protecting the spine, and transferring power between the lower and upper body during running. The abs, obliques, and lower-back muscles work together to create a strong core that's essential for all-round core stability and posture, reducing the pain on the lower back during running.
This four-move routine can be completed on its own or tagged onto the end of a regular workout or run.
- These lower back exercises, including the Reverse Plank, the Good Morning, the Hip Thrust, and the Glute Bridge, are crucial for any fitness and exercise routine, as they help improve running performance and reduce the risk of injuries during sports such as football.
- By incorporating these moves into a health-and-wellness routine, one can target the lower back, glutes, and hamstrings, which are essential for maintaining good posture and alleviating pain in the lower back.
- Obi Vincent's four-exercise routine, suitable for at-home sessions or outdoor workouts, combines strength training and science to help athletes improve their sports performance, particularly in running and endurance events like football.
