Pre-run exercises that can slash your lower back pain when running

Lower back pain can be crippling. Additionally, it can hinder one’s ability to perform daily tasks such as bending down to do the laundry, washing the dishes and getting from one place to the other. However, lower back pain can be even more crippling when completing more intense activities such as running. Despite the medical profession’s focus on back health, lower back pain is extremely common. It affects up to 80% of us at least once in our lifetime. 

Why are you feeling lower back pain when running?

Running is an activity that involves your entire body when done properly. That’s why there are many reasons why you might feel lower back pain when running.  

A few of the issues that can lead to lower back pain when running include: 

• Tight hamstring and calf muscles. 
• Unstable ankles. 
• Common knee issues like patellofemoral syndrome. 
• Poor stride mechanics. 

The many issues that can trigger lower back pain on a run is why runners must pay special attention to treating the true source of their lower back pain. Failing to do so may not only result in poor running performance but can also cause further back and lower body issues and impair the runner’s ability to practice their sport safely … or ever again.

Exercises that can help prevent lower back pain when running

Running does not require classes or equipment. As a result, runners may often overlook the importance of pre-run exercises. However, this does not make the incorporation of certain exercises into your pre-run routine any less important. Listed below are some exercises that can prevent lower back pain and injury when running.

• Double knee to chest stretch — Lie down on the floor with your knees up and feet flat against the ground. Make sure your back is relaxed. Then, hug your knees to your chest using your arms. Stay in this position for 20 to 30 seconds; then bring your feet back down to the floor. Take quick breaks in between and repeat this stretch three to four times.

• Supine bridge — Lie down on the floor with your knees up, feet flat on the ground, and arms resting by your side. Keeping your back straight, raise your hips upward while flexing your glutes and core. Slowly lower your hips back down. Complete 10 repetitions. 

• Cat camel — Get on the floor on all fours. Your hands should be directly under your shoulders and your knees directly under your hips. In this starting position, your back should be relaxed and neutral. Then, engage your core and raise your back toward the ceiling. Pull your belly button in toward your spine. Make sure your chin is pointed toward your chest and shoulder blades are pulled away from your ears. Hold this position for a few seconds. Then, return to the starting position. Complete 10 repetitions.

Discover how SSOR can help treat runners’ lower back pain

SSOR can help treat your lower back pain and any other aches and pains you may be experiencing when running. Our transparency and rapid results can help transform you into an informed and safe runner. Additionally, SSOR’s individualized, hands-on treatment from licensed physical therapists can help restore your joy in running, launching you to your running goals effectively and safely. 

Contact us today for more information about our services or to schedule an initial appointment.