Running-induced lower back pain alleviation suggested by a physical therapist through specific back stretches
Runners, listen up! Improving your lower back mobility can potentially lead to better running performance and reduced risk of injury. Here are seven moves recommended by physical therapist Tash Gale that don't require any equipment and can be done anywhere, anytime.
- Roll Down: Start standing tall, then slowly roll your spine down towards the floor, one vertebrae at a time. Pause for a moment at the bottom, then roll back up, reversing the motion. This stretch helps to lengthen the spine and ease any tension.
- Downward Dog: Begin on all fours, then lift your hips and straighten your legs, pushing your pelvis up and back. Your body should form an inverted V shape. This pose stretches the entire back, from the neck to the lower back, and also strengthens the core.
- Child’s Pose: From the Downward Dog position, lower your knees to the mat and sit back on your heels. Extend your arms out in front of you, keeping them on the mat. This pose helps to stretch the lower back and relax the muscles.
- Cat-Cow: Start on all fours, then arch your back like a cat, lifting your head and tailbone, and round your spine like a cow, dropping your head and tailbone. This stretch helps to mobilize the spine and strengthen the core.
- Modified Child’s Pose: From Child’s Pose, walk your hands forward a few inches, keeping your hips on your heels. This stretch deepens the stretch in the lower back and hips.
- Kneeling Hip Flex Stretch: Kneel on one knee, with the other foot flat on the floor in front of you. Lean forward, keeping your back straight, until you feel a stretch in the front of your hip. Switch legs and repeat.
- Figure Four Stretch: Sit on the floor, bend your right knee, and cross your right ankle over your left knee. Grab your right knee and gently pull it towards your chest. This stretch helps to open up the hips and lower back.
Each stretch should be held for 30 to 60 seconds. Remember, it's important to avoid experiencing any serious discomfort when performing these moves. If you have regular, ongoing back pain, it's crucial to consult a medical professional.
Strengthening the core alongside lower back mobility is essential because weak core muscles can contribute to lower back strain by causing the lumbar spine to compensate for weak hips and abdominal muscles. Core-strengthening exercises like planks, bird-dogs, and pelvic tilts are recommended to provide vital support to the spine.
By prioritizing gentle, controlled stretches and combining them with core strengthening and mobility exercises, you can optimize your running performance, prevent injury, and alleviate or reduce lower back discomfort. Happy stretching and running!
- Incorporating yoga poses such as Downward Dog and Cat-Cow can offer flexibility to the spine, benefiting runners by potentially improving performance and reducing the risk of injury.
- The health-and-wellness industry increasingly recognizes the importance of core strength for fitness-and-exercise enthusiasts, including sports participants, as it helps prevent lower back strain by supporting the spine.
- Regular physical activity, like yoga, sports, and fitness-and-exercise, when combined with stretches and core-strengthening exercises, can promote overall health, flexibility, and well-being.
