Running Without Pain: Fixing Lower Back Aches

When I started running, I expected my legs to be sore. I didn’t expect my lower back to scream at me every morning.

I thought I had a slipped disc. My doctor told me I just had a weak core.

Running is a high-impact activity. Every time your foot strikes the pavement, your core has to stabilize your spine. If your abs and glutes are weak, your lower back muscles take the load. And they hate it.

The “Anti-Back-Pain” Protocol

Here are the 3 exercises I used to fix my back pain and get back on the trail.

1. Reverse Crunches

Traditional sit-ups can actually make back pain worse by pulling on the hip flexors.

• The Move: Lie on your back, knees bent 90 degrees. Lift your hips off the floor using only your abs. Lower slowly.
• Why: It targets the deep abdominal muscles without straining the spine.

2. Glute Bridges

Weak glutes force your lower back to do the work of extending your hip.

• The Move: Lie on your back, feet flat. Drive your hips up until your body is a straight line. Squeeze your glutes at the top.
• Why: It wakes up the biggest muscle group in your body and takes the load off your lumbar.

3. The “Superman”

• The Move: Lie on your stomach. Lift your arms and legs off the ground simultaneously. Hold for 3 seconds.
• Why: It strengthens the erector spinae muscles that support your spine.

Sleep Hygiene for Recovery

If you wake up sore, your sleep position might be the culprit.

• Stomach Sleepers: Put a thin pillow under your hips to flatten your spine.
• Back Sleepers: Put a pillow under your knees to take tension off the lower back.

Foam Rolling

Think of it as a poor man’s deep tissue massage. Rolling out your glutes and hamstrings can release tension that pulls on your lower back.

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