Why do I get lower back pain when I  run?

Have you noticed maybe 20-30 minutes into your run, running up or down hill your lower back starts to hurt?  It becomes uncomfortable and ruins your run so you cut short and head home

This can be quite common in runners if you have a weak core, have upped your distance too quickly, or are just tired.

If this is something that is happening regularly then do go and get yourself professionally checked out so you can carry on running pain-free.

 

Why does lower back pain happen when running ?

There are lots of reasons why lower back pain can occur during running, these are a few of the more common reasons which Pilates for Runners can help with.

As a runner, good core strength is essential, so that the muscles around your pelvis are stable and can protect your back as your foot hits the floor with each foot strike.

To find out why runners need a strong core read more in my blog here 

If your core is weak this can lead to instability in the pelvis and lower back so as your foot hits the floor then everything tilts forward putting more pressure on the lower back.

Tight hip flexors can also contribute to lower back pain as the lower back is forced to hyperextend as your foot hit the floor.

Upping your running distance too quickly, your posture, and fatiguing when out running can also contribute to lower back pain, but it all comes back to the need for a stronger core.

 

3 Pilates for Runners exercises to help you strengthen your core

Do these 3 exercise at least 3 times a week to start strengthening your core to help lower back pain when running

1. Plank

 

Click on photo or here to watch a Video how to do the Plank

Start on all fours, then extend one leg, ensuring core and glute engaged then repeat on the other leg until in Plank position.  Ensure you lengthen the spine and lower armpits.

It’s important when performing the plank that you perform a neutral position to start and you don’t feel it at all in your back.

To make it running specific, lower one knee at a time, ensuring you keep your pelvis stable and in neutral.

If you are new to Pilates then head first to my YouTube channel and learn the Pilates technique. You can do that here

 

2. 1 leg stretch

This is a great core strength exercise and with the movement of the legs replicates the running motion.

Click on photo below or the link HERE to watch a video on how to do the 1 leg stretch

On your back find neutral, bring legs to tabletop and lift the upper body, bringing one leg and extending the other, alternating.

Repeat 10 times.

 

3. Shoulder Bridge

One of my favorites as this exercise targets so many areas.  For core strength, we can change this around and perform it in different ways.

Click on photo or LINK HERE to watch how to do the shoulder bridge

 

 

Find neutral, engage core and glutes, stay in neutral lift body into a bridge position.  Keeping Pelvis level throughout.  Repeat x 10

These are just some of the Pilates for Runners exercises we can use to stabilise the pelvis and increase core strength.

Find out other exercises we can use to help your lower back pain when you run, by joining the Pilates for Runners membership, get stronger and run longer