Back Pain When Running: 16 Exercises to Get Rid of It

Back Pain When Running: 16 Exercises to Get Rid of It

But surprisingly enough, back pain amongst runners is a very common thing, particularly in less experienced runners, those with improper running technique, or weak back and glute muscles (which is most of us!).

In the following article we’ll answer your most common questions:

Why do we get back pain while running, anyway?

If you think about it, your back has an enormous role to play when it comes to running.

In order to do this, your back has to work with the rest of your body to keep you moving and upright. If your muscles are not up to the task, you may get upper or lower back pain.

Why does my lower back hurt when running?

What happens when one muscle or a group of muscles become fatigued?

Why does my upper back hurt when running? 

If you’re experiencing more pain in your upper back instead of your lower back, it’s often a result of your head position:

What can you do to prevent back pain when running?

What are the best bodyweight exercises to prevent back pain during and after running?

If you’re asking yourself “how do I get rid of back pain when running,” try the following 16 bodyweight exercises:

1. Superman

2. Beetle

3. Single Leg Balance & Reach (Shin) L/R)

4. High Plank Leg Lifts

5. Single Leg Bridge L/R

6. Mod. Low Side Plank Lifts L/R

7. Quadruped Limb Raises

8. Superman Pull

9. Single Leg Deadlift L/R

10. High Plank Limb Raises

11. V Ups

12. Single Leg Jump Squats L/R

How to train:

Exercises are sorted from basic to more challenging. Start from the top. Pick the first 4 exercises that you can do slowly without pain, and maintain proper form/technique. Do 3 sets and aim for 8-12 reps.

3 Bonus Exercises:

Give these 3 flexibility exercises a try. If one or more makes your back feel better, do them before the above-mentioned strength training, after a run, or in your free time. Be gentle with yourself and repeat as often as you like – even every day.

13. Cat Cow

14. Lying Figure 4 Stretch L/R

15. Supine Twist L/R

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