W2R2 Lower back stiffness

[NorwegianWood]

I'm finding that my lower back is quite tight in the pre-stretching exercises and the early part of the run. I'm doing these exercises: nhs.uk/live-well/exercise/h... before and after each run. Does anyone experience similar stiffness and have some suggestions for loosening up?

[NorwegianWood Graduate]

Just Googled 'core strength exercises for runners' (thanks to IannodaTruffe) and came up with this: runnersworld.com/training/a...

[Speedy60 Graduate in reply to NorwegianWood]

That link looks interesting. I do a stability ball session once a week at my local gym. Its brilliant for core stability.

I also have a weighted hola hoop at home. It took a bit of getting used to (I spent about a week with big bruises on my hip when I first got it). It is good for keeping your back loose and supple and trimming your waist. It also has the advantage of being able to use it while watching the TV.

[Oldfloss Administrator Graduate]

Get across to Strength and Flex from loads of ideas there for every bit of your body

[Grannyhugs Graduate]

Poor you, what I do is find somewhere nobody can see you, lie on your back with knees bent and together, gently tilt your pelvis towards your tummy then away from tummy. Looks weird which is why you have nobody watching but gives a lovely little massage

[NorwegianWood Graduate in reply to Grannyhugs]

I also found the 'morning prayer' position (sitting on haunches, body bent over with hands stretched forward on the ground excellent for stretching lower back muscles. Recommended by my chiropractor.

[Grannyhugs Graduate]

Found this, it was last exercise I was remembering healthline.com/health/fitne...

[NorwegianWood Graduate in reply to Grannyhugs]

Love, love, love this one! This is the answer to my issue. Many thanks. Posted elsewhere on this page in response about it as well.

[Grannyhugs Graduate in reply to NorwegianWood]

Great, I love this exercise too, little mini massage bliss

[IannodaTruffe Mentor]

Those stretches are for post run stretching and if done while muscles are still warm and supple should pull out contractions in muscles and aid recovery...........they are not for pre run.

Pre run stretches should be dynamic and are linked to in the guide to the plan healthunlocked.com/couchto5...

[Buddy34 Graduate]

Only do they stretches after your run and not before. You should find your 5 minute brisk warm up walk enough to start running. 😊

[NorwegianWood Graduate]

healthline.com/health/fitne...

I think this one has solved my issue. I've been waking with a stiff lower back as well as feeling stiff there in the early stages of running. This pelvic tilt seems to loosen the area well.