Performing these back exercises could help alleviate lower back discomfort while running, according to a physiotherapist's assertion.
Improving Lower Back Mobility for Runners: A Comprehensive Guide
Running is a popular form of exercise, but it can take a toll on the body, particularly the lower back. Regular, ongoing back pain is a common issue among runners, and it's essential to address this problem promptly. A physical therapist, Tash Gale, has shared a seven-move mobility routine to help alleviate lower back pain in runners.
The Benefits of Lower Back Stretching for Runners
Stretching the lower back provides several benefits for runners. It relieves muscle tension, enhances flexibility, improves running efficiency, and reduces the risk of lower back pain and future injuries. Stretching the lower back muscles helps ease stiffness and tightness from repetitive impact and supports recovery post-run [1][3][4].
The Recommended Core-Strengthening Exercises for Runners
Combining lower back stretching with core-strengthening exercises is important because a strong core reduces spinal load during running by distributing forces more evenly across the body. This can prevent overstrain and lower back pain associated with running [1][3]. Recommended core-strengthening exercises for runners include planks and side planks, bird-dogs, dead bugs, glute bridges, clamshells, and resistance band walks. These exercises require only 10-15 minutes, 2-3 times per week, and can significantly improve core strength and reduce lower back pain [1].
The Lower Back Mobility Routine for Runners
The routine, which requires no equipment, can be done anywhere and anytime, but is recommended for incorporation 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. Each stretch should be held for 30 to 60 seconds [2].
Incorporating Core Strengthening into the Routine
Core-strengthening exercises provide vital support to the spine and could be beneficial when combined with the mobility routine. Dynamic movements before running (like leg swings and walking lunges) are advised to prepare muscles, while static stretching of the lower back is more effective as part of the post-run cooldown to increase flexibility and reduce soreness [1][4].
A Note on Safety
It's important to note that while performing the moves, one should not experience any serious discomfort. If one is experiencing regular, ongoing back pain, it is important to consult a medical professional before starting any new exercise routine.
Summary
| Benefit of Lower Back Stretching for Runners | Recommended Core Exercises | |---------------------------------------------|--------------------------------------------------------| | Relieves tightness and pain | Planks and side planks | | Improves flexibility and range of motion | Bird-dogs | | Enhances running efficiency | Dead bugs | | Reduces injury risk | Glute bridges | | Supports recovery | Clamshells and resistance band walks |
Incorporating both stretching (mainly dynamic pre-run and static post-run) and targeted core strengthening can improve performance and help prevent or alleviate lower back pain common among runners [1][3][4].
- The seven-move lower back mobility routine, which includes yoga poses like downward dog, cat-cow, and child's pose, can help runners improve their flexibility and alleviate lower back pain.
- Apart from the lower back mobility routine, core-strengthening exercises such as planks, bird-dogs, dead bugs, glute bridges, clamshells, and resistance band walks are beneficial for runners, as they can reduce spinal load during running, enhance fitness-and-exercise efficiency, and lower the risk of sports-related injuries.
- Practicing science-backed health-and-wellness routines that involve stretching (dynamic before a run and static after) and core strengthening can significantly improve a runner's fitness-and-exercise performance, reduce health-related issues, and provide overall benefits for their wellbeing on the field and off.
