Ease your back pain
Do you often find yourself dealing with nagging back pain after a run? It's time to show your back some extra care! A strong and flexible back not only helps you run better but also prevents and relieves those annoying aches. Below, you'll find a few simple yet effective exercises that you can easily add to your routine.
Stretches for a flexible back
Spine twist
This exercise mobilises your spine and stretches your abdominal muscles.
- Lie on your back and raise your legs to a 90-degree angle.
- Slowly lower your legs to one side while keeping your upper body stable on the floor.
- Hold this position for 20 seconds, then gently return to the starting position.
- Repeat on the other side.
Quadratus lumborum stretch
A perfect stretch for runners with a swayback, who often experience lower back strain.
- Sit up straight in a cross-legged position.
- Raise one arm and place the opposite hand on your crossed knee.
- Reach with your raised arm sideways and tilt your torso to feel the stretch.
- Hold for 20 seconds, then switch sides.
Cat-cow stretch
This exercise helps make your back more flexible.
- Get on your hands and knees.
- Arch your back and look at your belly button, holding for a few seconds.
- Then, move to a hollow back position and look upwards.
- Be sure to move your pelvis along with your shoulders.
- Repeat this motion a few times.
Strengthening exercises for a stable back
Bird-dog
A top exercise for your core and stability.
- Start on your hands and knees in a stable position.
- Bring your right elbow towards your left knee as both lift off the ground.
- Then, extend both limbs so they form a straight line with your torso.
- Perform the movement slowly and switch sides.
Plank
A classic, but oh so effective for your core and back muscles.
- Place your elbows under your shoulders and support yourself on your toes.
- Keep your body in a straight line and engage your core muscles.
- Start with 30 seconds and gradually increase the duration as you get stronger.
By regularly doing these exercises, you’ll not only build strength and flexibility but also run injury-free. If you experience severe pain or persistent issues, it's a good idea to consult a physiotherapist for further treatment.
More info?
- How runners can become powerhouses (part 1)
- How runners can become powerhouses (part 2)
- The risk of injuries starts in your head
