Essential Movements for Relieving Low Back Pain Before Running
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Understanding Low Back Pain Management
As a kinesiologist and personal trainer, I find immense satisfaction in equipping athletes with non-invasive methods to tackle back pain. This issue can be effectively addressed with the right knowledge, yet it remains a source of confusion within fitness and health communities. Today, I aim to simplify this topic by presenting a program that’s easy to grasp and implement, designed to enhance your running experience while alleviating lower back discomfort. This routine takes only a few minutes and can transform your experience from one of discomfort and stiffness to feeling agile and prepared to perform at your best.
Guidelines for Effective Back Pain Management
Before diving into the exercises, it's important to outline a few key points. This program is intended for individuals without significant injuries or chronic conditions that may complicate physical activity. Please ensure you are fit to engage in these movements if you have any known health issues.
Moreover, this is not a quick-fix program. Successful back pain management relies on a long-term commitment to consistency. Aim to practice this brief routine daily for optimal outcomes—it only requires a few minutes of your time! A common error I observe is clients only beginning this type of work when they are experiencing pain. Preventative care is the best strategy, so keep that in mind!
1) Flexion and Extension for the Lower Back
Execution: 5–8 repetitions with a 3-second hold each
Instructions: Position yourself behind a chair and grasp the backrest, or place your hands against a wall. Step back until you can hinge at your hips without bending your elbows. Lower your chest towards the ground while keeping your arms straight. Focus on stretching your lower back without compromising shoulder mobility, and find your ideal range over time.
2) Lying Knee Wags
Execution: 5–8 repetitions per side
Instructions: Lie on your back with knees bent at about 90 degrees. Raise your hands behind your head and gently rock your knees from side to side. Start with a limited range of motion and gradually increase as you warm up. This exercise promotes movement in the lower back and pelvis.
3) Sitting Knee Wags
Execution: 5–8 repetitions per side
Instructions: Sit upright and gently move your legs back and forth. Keep knees bent at around 90 degrees, using your hands for support if necessary. Pivot your heels on the ground to isolate hip movement. If you're not feeling challenged, add a hip hinge by lowering your chest towards your front knee. Conversely, if you struggle with mobility, lean back slightly to create more space.
4) Modified Bear Plank
Execution: 10 repetitions per side (or) 1 minute
Instructions: Begin in a bear plank position (on hands and toes). Exhale as you slowly extend one leg until it’s level with or slightly higher than your hip. Maintain stability in your shoulders and pelvis by engaging your core. Each repetition should take about 2–3 seconds—avoid rushing through the movements.
While enhancing mobility is vital for back health, strength and stability are equally important. This exercise serves as an excellent way to elevate your heart rate while reinforcing these key aspects of a healthy back. It also contributes to ankle and knee health while strengthening your quadriceps.
In Conclusion
Living without back pain while running is more achievable than you may think. Although this brief program won’t radically alter every facet of your health, it can significantly improve outcomes related to back pain. This, in turn, can enhance your running performance and overall quality of life. It’s straightforward, effective, and exactly what you need to embark on a journey towards sustainable back health.
What are you waiting for? Start prioritizing your health today!
Video Description: Explore four magic exercises designed to provide quick relief from low back pain, perfect for runners looking to enhance their performance.
Video Description: Discover the five best stretches for low back pain relief while running, ensuring a more comfortable and enjoyable running experience.