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Back Pain Exercises for Runners with Lower Back Pain

Back pain exercises are one of the convenient methods that runners can apply to deal or ease lower back pains.

There are many ways that a back can sustain trauma. The back pain exercises for running gives can intensify if the underlying reason is not treated right away. Exercising can strengthen that area while also helping the spine and leg muscles. Here are some suggested routines–

7 Back Pain Exercises for Runners To Ease Lower Back Pain

1. Partial Stomach Crunches

This is a core-strengthening exercise that can help you regain your stomach muscle and lower back strength. To get the most out of these partial stomach crunches, do the following –

  • Lie down on the floor with your feet flat on the ground. Bend your knees.
  • Put your hands behind your head or cross your arms on your chest.
  • Raise your shoulders off the floor while you keep your stomach muscles tight.
  • Be sure to breathe out as you raise your shoulders. Do not force your neck off the floor by using your arms.
  • Hold your position for one second.
  • Do 8-12 reps, making sure that you show the proper form each time. This ensures that your spine will not be subjected to further stress.

2. Hamstring Stretches

This exercise is supposed to relieve the back of the leg where some lower spine muscles are linked to. To do this –

  • Lie on the floor with one bent knee.
  • Next, place a towel beneath the ball of the foot that is on your unbent leg.
  • Pull this towel and slowly straighten your bent knee. This should provide a gentle stretch on your hamstring.
  • Hold this position for 15-30 seconds then do 5 reps.

3. Wall Sits

The kind of back pain running gives asks for respite from sharp, jabbing agonies. Wall sits can help with this kind of trauma –

  • Place your back against the wall. Leave a distance of 10-12 inches.
  • Now, lean to the wall and allow your spine to lie flat against it.
  • Slowly slide down until your knees are slightly bent. Continue sliding down as you press your lower back to the wall.
  • Hold your position for 10 seconds then carefully slide back up.
  • Do 8-12 reps.

4. Knee to Chest

This is another exercise to keep your legs moving as a way to treat the lower back pain running caused. Do this safe exercise by –

  • Lying flat on your back then putting your feet flat on the ground.
  • Bend your knees then draw your right knee towards your chest.
  • Keep the other foot flat on the floor.
  • Hold this position for 15-30 seconds and make sure that your lower back lies flat on the floor.
  • Lower your right knee then repeat with the other leg.
  • Do knee to chest reps 2-4 times.

5. Bird Dog

This is an exercise regimen that offers awesome back pain relief. Here’s how to do it –

  • Get down on all fours.
  • Tighten the muscles in your abdomen and with one leg, lift then extend the leg behind you at the hip level.
  • Hold this position for five seconds.
  • Do the same on the other leg.
  • Do 8-12 reps for each leg. For every repetition, try to extend the opposite arm to your front.
  • Do not allow the muscles on your lower back to sag.

6. Pelvic Tilts

This is a simple exercise that you can start doing before the back pain runners complain about starts to make you writhe.

  • Lie on your back with both knees bent. Keep both of your feet on the floor.
  • Breathe in by pulling your stomach. Imagine your belly button being pulled toward your spine.
  • Hold for 10 seconds then gradually exhale.
  • Do 8-12 reps.

7. Bridging

Also known as glute bridges, these offer targeted back pain relief.

  • Lie on your back with knees bent, and just your heels touching the floor.
  • Press your heels to the floor then squeeze with your glutes.
  • Lift your hips and position by lining it up with your shoulders and knees.
  • Hold for six seconds then slowly lower your hips to the floor.
  • Rest for 10 seconds before doing 8-12 reps.
  • More exercises tips here.
back pain exercises

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Sofia Lee
Running enthusiast, blogger, mom, fitness advocate. Loves to share health tips!

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