Beginning Runners Can Experience Back Pain!

 

 

Exercise is great, right?  And running is a free, easy way to be more active.  But in some circumstances, beginning runners can experience back pain!

A study at Ohio State University’s Wexner Medical Center found that runners with weak deep core muscles end up relying on their superficial muscles.

Ajit Chaudhari, associate professor of physical therapy and biomedical engineering, measured runners’ bodies and entered the data into a computer program.  Then they examined how bones move and how much pressure is put on each joint.

The results suggest that using superficial muscles while running increases the load on your spine and can cause low back pain.

Your deep core consists of abdominal, back and pelvic muscles.  Here are 5 simple static exercises to strengthen your core and assure proper support while running:

Core Bridge

  1. Lie on your back with your knees bent.
  2. Tighten your abdominal muscles.
  3. Raise your hips off the floor.
  4. Hold for 3 deep breaths.
  5. Relax.  Repeat 2 more times.

Quadruped Stretch

  1. Kneel on the floor with hands and knees touching.
  2. Tighten your abdominal muscles.
  3. Raise your left arm and right leg.
  4. Hold for 3 deep breaths.
  5. Repeat on the opposite side.
  6. Do this 2 more times.

Plank Pose

 

  1. Begin by kneeling with your hands on the floor.
  2. Move forward until the line of your body straightens.
  3. Tighten your abdominal muscles.
  4. Hold for 3 deep breaths.
  5. Relax.  Repeat 2 more times.
  6. Note: For an easier version, lean against a chair or counter, rather than being on the floor.

Side Plank

 

  1. Lie on your left side.
  2. Raise yourself, keeping your elbow and knees on the floor.
  3. Put your right hand at your side.
  4. Tighten your abdominal muscles.
  5. Hold for 3 deep breaths.
  6. Repeat on your right side.
  7. Do this 2 more times.
  8. Note: For an easier version, lean up against a chair or counter, rather than being on the floor.

Superman Stretch

  1. Lie on your stomach.
  2. Tighten your abdominal muscles.
  3. Raise one arm above your head.
  4. Hold for 3 deep breaths.
  5. Relax.
  6. Raise one leg off the floor.
  7. Hold for 3 deep breaths.
  8. Relax.
  9. Repeat with the other arm and leg.
  10. Do this 2 more times.
  11. As you progress, try holding both arms and legs out at the same time.

Running is a great activity for living a healthy lifestyle.  Ensure your success with a full body approach!

If you have any questions about how to safely prepare for a running program, contact the experts at Body Balance Physical Therapy.  Our therapists can tailor a stretching and strengthening program to your specific needs and help you to “Move More, Live More!”

Call today for an appointment.

TWIN FALLS  208-736-9011        GOODING  208-934-9011

 

 

This blog is designed to provide general information on pertinent physical therapy topics. The statements made are provided for educational purposes only. They do not constitute medical advice nor do they necessarily reflect the views of Body Balance Physical Therapy or any of its therapists other than the author. This blog is not intended to create a therapist-client relationship between you and Body Balance Physical Therapy. If you have specific questions as to the application of these exercises to your medical condition, you should seek the advice of your physical therapist.