3 exercises to beat back pain

Runners often focus on their legs and core, but neglecting the lower back can lead to imbalances and injuries that sideline your training. We have three must-do lower-back exercises tailored for runners. Strengthening your lower back is key to maintaining good posture, preventing pain and enhancing overall performance.

Bird dog

The bird dog exercise enhances stability and strengthens the lower back and core, which is crucial for maintaining balance during long runs.

Begin on all fours, with hands directly under shoulders and knees under hips.

Extend your right arm forward and your left leg back simultaneously, aiming to keep your body aligned.

Hold for a few seconds, then return to the starting position.

Repeat on the opposite side. Perform 10-15 repetitions per side.

Plank with leg lift

This variation of the plank challenges your lower back while also engaging your core, mimicking the demands of running.

Start in a plank position with your forearms on the ground and body in a straight line.

Lift your right leg off the ground, keeping it straight and your core tight.

Hold for a few seconds, then lower your leg.

Repeat with the left leg; perform 10-15 lifts per leg.

Superman

The Superman exercise targets the lower back muscles directly, improving your endurance for those tough uphill runs.

Lie face down on a mat with arms extended forward and legs straight.

Simultaneously lift your arms, chest and legs off the ground, as if you’re flying.

Hold this position for a few seconds, focusing on engaging your lower back muscles.

Slowly lower back to the starting position. Aim for 10-12 repetitions.

Finish strong

Incorporating these exercises into your routine will not only bolster your lower back but also contribute to a more resilient and powerful running stride. By dedicating just a few minutes each week to these moves, you’ll notice improvements in your posture, endurance and overall running efficiency.