ActiveWorkoutsSore lower back after running? A physio says these three exercises can helpIf you’re prone to back aches after a run, give these a try!When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsSore lower back after running? A physio says these three exercises can helpIf you’re prone to back aches after a run, give these a try!When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
If you’re prone to back aches after a run, give these a try!
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
“All three [exercises] are loaded mobility drills, helping you get stronger through a full range of motion to build resilience in the back, as well as improving our flexibility,” Pipe says in his Instagram video. They focus on strengthening your hip flexors, the quadratus lumborum (a deep core muscle in the lower back) and spinae erectors, all of which aid spinal stability. “Start with a light weight, slowly build up and don’t be afraid to move the spine.”
For this workout, you’ll need to grab yourself akettlebelland adumbbell, however, just a kettlebell will also be fine! As Pipe points out, these don’t need to be heavy as it’s better to master the movement first, and then gradually build up the weight. Although Pipe hasn’t specified specific sets and reps, we’d suggest performing three sets of 8-10 reps (on each side of your body, where applicable), either at the start or end of your strength training session. If you’re not sure how to perform them, check out the quick video above. Here are your exercises:
If you don’t have access to any home gym equipment and you don’t go to the gym, no stress, check out thesefive PT-approved lower back strengthening exercisesthat only require your body weight. Alternatively, take a look at thefive exercisesthat helped improve my running technique and alleviated my lower back pain.
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