Nothing can ruin a run quite like an annoying niggle. And for many runners, lower back pain is a common culprit, slowing us down when we’re raring to go. Weak muscles in the area might be to blame, but a lack of spinal mobility can play a part, too.
Physical therapist Tash Gale recently shared this seven-move mobility routine that could help. It doesn’t require any equipment so you can do it anywhere, any time, but Gale recommends incorporating it into your cool-down routine.
Watch Tash Gale’s lower back stretches
There are seven stretches to in the routine, which are:
- Roll down
- Downward dog
- Child’s pose
- Cat-cow
- Modified child’s pose
- Kneeling hip flex stretch
- Figure four stretch
Aim to do each one for 30 to 60 seconds, but remember you shouldn’t experience any serious discomfort when performing the moves. Gale also notes if you are having regular, ongoing back pain it’s important to consult a medical professional.
Why should runners stretch their lower back?
Having limited mobility in your back can negatively impact your running form. If your muscles are tight, your body won’t be able to move in its natural movement pattern, which can lead to injury. It could even restrict your ability to get a full, deep breath.
A small study published in 2017 also suggested that having limited spinal mobility could increase the energy demands of running, making you feel more tired. The study involved strapping a device that limited spinal mobility onto runners and measuring their oxygen consumption. These runners consumed a higher amount of oxygen than other subjects, suggesting their limited spinal mobility increased their energy consumption. So it's well worth putting some time aside to stretch to improve your running performance.
You might also want to team the above routine with some core-strengthening exercises, as this group of mid-body muscles provides vital support to your spine.
