So, I have been getting a little bit of lower back discomfort recently as I run for longer. I've been thinking about it a bit over the weekend and I think I need to strengthen up my back muscles and core, alongside following the C25k programme.
Does anyone have a plan or any suggested stretches or excercises particularly for this area? Just stuff I can do in the living room etc!
It doesnt "hurt" at the moment but don't want it develop into anything more serious further down the line.
Will also try to make sure my form is OK next time out!
Written by
Wristy
Graduate
To view profiles and participate in discussions please or .
It sounds as if you should be doing some pilates where there's lots of back and core strengthening work and stretching too. Can you get to a class near you? Alternatively there are lots of clips on YouTube.
The other thing good stretch is to lie on your back and bring your knees up to your chest, hold onto your kness and just gently rock your back from side to side.
You are right, core strength is important. Lie on your back, lift your bum by drawing your legs up, keeping your back straight. Lift one lower leg, keeping it in line with your body and hold for thirty seconds then do the other leg. Do about six reps. Combine this with situps, abs crunches and squats and you will see and feel the difference quite quickly. I found this one on Runnersworld.com but I can't find the link, sorry.
Plank is an excellent one for overall core strength - ask someone to check your posture
It is a good idea not concentrate just on one set of muscles. check this - (I am not sure if you can see all the videos without subscribing but it is worth a go
The exercises others have suggested look good. I think it's really Important to stretch before and after the run. Try stretching once you are warmed up before you start running, and again once you have reached the end of the running section, and again when you get home. Clearly you won't be lying down to stretch whilst outside, but you can do lunges, quad stretches, reach round behind, bend over etc etc.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Week 7 done (with some lower back discomfort)
Lower back ache
An update - Week 5 & lower back pain
Lower back pain
Heel discomfort
