Lower back pain is an incredibly common ailment for runners, with a 2017 survey conducted by the National Academy of Sports Medicine stating that lower back pain is one of the four most commonly encountered issues among amateur and professional distance athletes. Most often, runner’s lower back pain results from misalignment between their spine and hips, as well as confusion between their core muscles and glutes when performing running sessions.
This misalignment causes runners to overuse certain muscle groups and ligaments in their lower back areas, causing physical strain that can present itself as aches, soreness and spasms. Identifying the source of lower back discomfort in runners can be difficult which is why utilizing some basic preventative stretches is so important.
What Are The Best Lower Back Stretches For Runners?
Lower back stretches for runners should focus on building strength in the core and abdominal regions of the body while also elongating any strained muscles or ligaments located within the area. Yoga-based stretching sessions are extremely effective at this because they force your mind to remain conscious of your every movement while maintaining proper form throughout each exercise.
Major emphasis needs to be placed on training hip flexor muscles because these tend to weaken significantly after prolonged periods of running due to tightness caused by constant contractions during activity. Furthermore, utilizing static stretches will help continually lengthen your hip flexors if performed regularly in combination with dynamic warm-ups and post-run-stretches sessions focusing on smaller muscle groups like those found around your shoulders and ribs.
Conclusion – How To Get The Most From These Lower Back Pain Stretches
Finally, for individuals experiencing aches or pains in their lower backs as a result of running activities it’s important to slowly introduce yourself into stretching sessions in order to prevent any further injury or excessive strain. Additionally, make sure you pay special attention to your form when executing movements so that all parts of your body can benefit equally from these routines without straining any single area even more so than intended.
By using the correct technique in conjunction with low-impact static stretches designed specifically for runners who suffer from lower back pain can go a long way toward reducing symptoms while achieving greater flexibility, balance, stability and muscular endurance all at once.
Types of Lower Back Stretches for Runners
Many runners and athletes experience lower back discomfort and pain due to the intensity of training and competition. Having a strong lower back is essential to prevent injury and maximize athletic performance. Lower back stretches for runners can be used as part of a regular warm up or cool down routine. Here are some popular lower back stretches runners do during their exercise regimen:
Standing Hamstring Stretch: This stretch involves standing with your feet hips width apart, then bending at the waist while keeping your legs straight and reaching toward your toes for 10-20 seconds. When done correctly, this stretch will target both the hamstrings and glutes which helps to relieve tension in the lower back muscles.
Pelvic Tilts: To perform this stretch, lie on your back with both knees bent upward towards your chest. Take a deep breath in, then exhale as you tilt your pelvis upward, pressing your low back into the ground. Do not hold the position for more than 30 seconds at a time unless instructed otherwise by physical therapist or coach. This stretch is especially effective when performed in combination with other stretches like cat-cow or child’s pose from yoga.
Bird Dog Pose: Starting from an all fours position, move one arm forward while bringing the opposite leg backwards simultaneously, holding for five seconds each time before alternating between sides. This active stretching exercise works wonders to increase flexibility in the core muscles which often contribute to lower back pain relief for runners as it increases coordination and strength throughout multiple muscle groups involved in running movements – hips, shoulders, arms and legs included.
The key to successfully stretching out tight lower back muscles is consistency; ensure that you are regularly doing these stretches either before or after running so that they become a habit that can help prevent uncomfortable injuries over time.
Benefits of Yoga For Lower Back Pain
Yoga is a great way to provide relief from lower back pain, as it increases flexibility and can help strengthen weakened muscles in the core region. Lower back stretches work to loosen the tightness of the muscles and tissues that have become restricted due to repetitive movements. By performing different yoga postures, runners can improve their posture, reduce stress on their joints, increase flexibility and build strength in their spine and hips.
Due to its calming effect on the body, yoga can also be beneficial for providing relaxation and mental clarity from the activities of daily life. It helps a runner gain inner strength which could be used while being engaged in another strenuous activity such as running. Practicing yoga regularly can also put one’s mind into a state of peace and tranquility and provide relief from any underlying anxiety or depression associated with chronic lower back pain.
Aside from stretching exercises which focus on strengthening the lumbar region, other postures which are especially beneficial for runners with lower back pain are shoulder openers, squats and hip openers. Shoulder openers help release built up tension in this area as well as promote improved range of motion in the shoulders and arms, making them more limber when running.
Squats are great for improving hip flexibility enabling fluidity when running compared to if there’s a lot of stiffness in this area of the body.
Hip openers such as pigeon pose helps release any underlying tension that might be hindering performance during runs. These types of poses are not only extremely beneficial for lower back pain but they help protect against injury by allowing sufficient range of motion through all body movements related to running.
NCBI Research
The National Center for Biotechnology Information (NCBI) is a government-funded organization that focuses on the study of various medical and biological sciences. They have recently conducted a series of studies on lower back pain in runners, with promising results.
Their research involved examination of history taking, physical examination, imaging studies, laboratory tests and specialized evaluations in order to identify conditions linked to running and lower back pain. The findings from this study showed that there were several possible causes of lower back pain in runners such as lumbar disc degeneration, stiff muscles resulting from poor flexibility or tightness, improper footwear or sagittal imbalance causing misalignment of the spine.
In addition to collecting data from numerous studies regarding the causes of lower back pain in runners, NCBI also developed specific stretches and exercises designed to help alleviate this common condition. Stretching and yoga poses specifically targeted the chest area while strengthening core muscles which aid in supporting the spine during physical activity.
Gradually increasing intensity levels by adding added bodyweight movements as well as slow breathing exercises was included in their suggested routine plan. The goal is meant to improve posture, reduce muscular imbalances throughout the body, release tension that can often lead to chronic muscle spasms, build strength within proper form and help athletes recover faster from acute or overuse injuries.
When incorporating these new techniques into your daily routine you should strive for consistency and regularity by set amounts of time dedicated solely towards stretching each day. Consider setting aside at least 15-20 minutes per session to reach optimal benefits by regularly stretching 2-3 days per week. This will not only reduce any lingering discomfort but it’ll also increase physical mobility over time allowing for improved athletic performance overall.
Incorporating performed stretches found online as well as prescribed stretches given by a physiotherapist are all suitable options when exploring methods best suited for your individual needs. A balanced combination between restorative movement such as stretching or yoga along with appropriately balanced strength training will provide long lasting relief and protection against further injury while helping to prevent future issues associated with connecting tissues located nearby known problem areas associated with lower back pain among runners today.
The 4 Best Yoga Poses For Maximum Relief
Yoga is an excellent way to help relieve lower back pain that runners typically experience. Yoga helps increase flexibility, promote proper alignment of the spine and strengthen core muscles. It also encourages concentration and mental clarity while reducing stress and tension in the body.
Despite its many benefits, traditional yoga poses can be intimidating for people new to the practice. To assist runners in their journey towards improved physical health and increased mobility, four key yoga poses have been chosen as being particularly advantageous for running-related lower back pain.
The first pose is child’s pose or Balasana. This pose is a restorative asana that opens up your hips, shoulders, chest, neck, and spine while connecting with our breath in deep relaxation.
By bending the knees inward towards each other and elongating your torso forward over your legs you can feel gentle release throughout your spine-especially at those tight lower lumbar discs or vertebrae. This basic yoga stretcher helps reduce stiffness in the lower back often experienced by runners due to repetitive pounding during their runs.
Second is bridge pose or Setu Bandha Sarvangasana. Bridge Pose works on strengthening your thigh muscles which are essential for running and provides gentle traction to assist in stretching out tight hamstrings that often build up with excessive running efforts (especially hill training). This lift also adds active stretching of the entire back line including opening hip flexors allowing deeper breathing creating space within contracted areas of you bottom half as well as your upper body areas including shoulders.
Third is cat-cow pose or Marjaryasana/Bitilasana sequence: Starting in tabletop position on all fours move into a rounded spine movement imitating a feline’s natural shape when stretching combined with an arching/opening posture of a bovine which then follows – this full range combination serves both sides of dynamic needs of our spines. Moving through these motions helps improve flexibility while cushioning & toning spinal discs resulting from tight muscular attachments around them from continuous pounding from running efforts.
The final yoga pose suggested is downward facing dog splits or Adho Mukha Shvanasana Vinyasa Sequences Split: This active stretch not only provides “sun salutation” qualities needed by yogis but also stimulates venous return from leg muscles increasing blood flow & lymph circulation aiding control & stability of hips & legs after long distances enabling runners to push even further than before.
Moving through this vinyasa stretches out calves offering great relief after tough trails & helps create space between vertebrae giving strong support to protect ligaments from destabilization caused by overuse from long hours spent on roads & paths training for desired events.
In conclusion, yoga offers a variety of poses that can alleviate common sources of discomfort in runners from chronic tension or painful cramps to issues related to tightness along the length of limbs-allowing them to maintain form even throughout long kilometres setting off a proactive cycle necessary for successful performance outcomes every time they challenge themselves against the clock.
Combining these four postures has proven effective time & again helping individuals achieve great progress; however only consistent practice will provide lasting relief post exertion giving athletes permission needed continue competing without fear setting induced limitations.
Specific Stretches For Maximum Relief & How To Do Them Properly
Lower back pain is a common complaint for runners, made worse by the vast amounts of physical stress their body endures regularly due to their exercise regimen. Lower back stretching is an important part of any runner’s injury prevention strategy, as it helps increase flexibility and decrease muscle tension in the lower back region.
Fortunately, doing yoga, specifically lower back stretches specifically designed for runners with lower back pain, can be an effective way to relieve and prevent lower back pain while running.
To reap the full benefits of the lower back stretches that work best for those with lower back pain while running, you must be sure to do them correctly. Proper form is essential when it comes to stretching out tight muscles safely and effectively, so always take care to avoid over-stretching or bouncing movements.
Always use caution and gentle pressure with each stretch; if you feel any discomfort at all during these stretches, it’s ok to skip them altogether before running again.
Once you are comfortable with proper form for these stretches, perform each move slowly and intentionally. Hold each pose for up to one minute or until you feel slight relief from your low back pain; avoid forcing yourself into deeper stretching that causes painful sensations.
Finally, begin your stretching routine after a dynamic warm-up such as light jogging or walking has increased blood flow in the muscles beforehand. After your run has concluded as well, repeat this stretching routine as part of your cool down so that your muscles won’t become too stiff afterwards either.
By consistently doing these simple yet effective lower back stretches after running sessions with accompanying proper form techniques outlined above – runners may soon find relief from debilitating or chronic low back pain while they perform one of their favorite activities.
What To Do Post-Stretching To Aid Recovery
Post-stretching, it is important to focus on the recovery phase of a runner’s training schedule. After stretching the muscles, tendons and ligaments are in a relaxed state which means they are primed for repair and growth. Consequently, when stretching exercises have been completed in order to provide relief from lower back pain runners should consider following up with other activities geared towards recovery such as foam rolling and massage therapy.
Foam rolling is an activity that involves rolling of soft tissue on a foam roller which provides deep massage to the muscles and can help promote healing of overworked muscles during exercise routines. The pressure generated by using a foam roller stimulates blood flow through soft tissues helping aid muscle soreness post-run and promoting better movement of joints.
Areas most likely to benefit from foam rolling after stretching include the IT band, quadriceps and calves as these are commonly tight areas due to running induced strain on these structures. Massage therapy is also effective for promoting tissue relaxation post-stretching particularly when dealing with lower back pain runners experience due to muscular imbalances which arise from long distance running activities.
Finally, integrating icing into one’s recovery plan helps reduce swelling post-stretch allowing runners to get right back out there as soon as possible without risking injury or further exacerbation of symptoms related to lower back pain. Icing should be done immediately after stretching until soreness or inflammation has subsided before returning gradually to running activities again with modifications if necessary ( slowing the pace or cutting down mileage).
Considering all the above mentioned activities aimed at aiding recovery post-stretch are sure to mobilize stiffened muscles and prepare athletes for more challenging running sessions ahead while minimizing risk of injury.
Conclusion
Lower back pain can be a common issue among runners due to the constant jarring of the lower back with each foot strike. To combat the risk of injury, runners should incorporate stretches and yoga into their weekly exercise routine.
Specifically lower back stretches that focus on gently lengthening and strengthening your muscles to improve flexibility, circulation, and joint mobility. Additionally, upper body strength is important for proper posture which helps to prevent injuries during running and other high intensity activities.
Yoga is an excellent way to avoid or manage lower back pain as it focuses on both strength and flexibility while still providing a meditative experience to relax the mind and body. By incorporating various postures such as wide chest openers or spinal twists, runner’s can increase circulation in the torso by releasing tension along with increasing bone density for better health overall.
Other gentle stretching postures help ease soreness in key muscle groups like those around our hips and hamstrings which are major contributors to lower back pain.
Finally, implementing healthy lifestyle habits such as good nutrition, sufficient restful sleep, hydration and stress management practices can have a positive effect on reducing the amount of stress placed on joints and muscles associated with running activities. Working closely with a physical therapist or other medical professional can provide further guidance in creating a safe and effective training routine for individuals who may suffer from chronic low back pain related directly or indirectly to running activities.
With improved muscular balance throughout our core and trunk regions can come improved function as well as reduced pain related issues which will allow us to get out there sooner than later when it comes down to our running activities.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
