Many have or have had lower back pain. A major 2015 survey showed that about 20% of the population aged 20-59 years suffer from lower back pain! Hence, questions about what can be done, both for prevention and "treatment" when the pain occurs, are frequently asked. Find specific exercise examples at the bottom of the article.
Can running cause lower back pain?
The short answer is yes - but you can also get lower back pain from tying your shoes, shopping or sitting too much. You might be unlucky and get hurt from the smallest things, but studies exploring the statistical link between lower back pain and walking/running have shown it's not the case.
Research indicates that runners statistically have fewer lower back pains compared to the general population!
Overall, you don't need to worry about running causing back problems. Running can even prevent lower back pain, although there are other approaches that are even more effective not just for prevention, but also for treating chronic lower back pains.
Strength Training is Important
To avoid lower back pain, strength training is highly advisable. It's generally a great idea for injury prevention and enhancing your running performance.
Looking specifically at chronic lower back pain, a recent review study shows that strength training is very effective - especially training the "posterior chain", which includes the entire back side of the body - such as upper back, lower back muscles, and glutes.
If you have chronic lower back pain, strength training can not only make you stronger but also help alleviate the pain!
If you're unsure whether strength training is right for you, you should always consult your doctor first.
Examples of Good Strength Exercises
Below, I show you a few exercises that you can easily do at home with minimal equipment.
Some exercises are generally good for runners, while others focus specifically on the back side, as mentioned above.
EXERCISES WITH SUSPENSION TRAINER
The suspension trainer is a versatile training tool. You can perform many exercises with it, and it can be attached in many different places, whether indoors or outdoors.
1-leg squat
The 1-leg squat is a leg exercise. When performed using a suspension trainer, it's easier to go deep, which effectively activates most muscles in the legs on both the front and back sides, as well as the glutes.
Kneetucks
Here you train several muscles on the front side, especially your abdominal muscles and hip flexors. Both abdominals and hip flexors are very active when running, hence it makes sense to ensure good strength in this area.
Hamstring curls in suspension trainer
Hamstring curls are a great exercise to strengthen several muscles on the back side. Especially your hamstrings work hard, but the rest of the back is also active to maintain the position.
EXERCISES WITH SLAM BALL
When training with a medicine ball or slam ball, you have the opportunity to work more specifically with power development and explosiveness. Strength is good, but explosiveness and power development are just as important for runners, as they simply provide better running performance.
Overhead press jumps
Here the focus is on "vertical power development" - the ability to generate upward force, so you can "push off the ground" faster after landing.
Floor slams
Here is the counterpart to training the front side - including hip flexors and abdominal muscles. The idea is that it's not the arms doing all the work in slamming the ball to the ground, but rather the abs and hip flexors, by bending at the hip and curving the back with the help of the abs, thus slinging the ball towards the ground.
Hamstring curls
Like in the suspension trainer, here we have a great hamstring exercise. If it's too easy, you can do it with one leg instead of two.
EXERCISES WITH KETTLEBELL
The exercises below can be done with both a kettlebell and a dumbbell - some prefer one over the other. The benefit is the same!
Goblet squat
Goblet squat is a fine exercise if you want to work with leg muscles throughout the whole range of motion, or full "ROM", as it's called ("Range Of Motion"). The weight, which you hold in your hands, acts as a counterbalance, making it easier to go deep, similar to the suspension trainer.
If it's too easy, you can of course find a heavier weight, but the exercise can also be performed on one leg.
Hip lift with leg switch
Herewe deal with a good exercise for the back - both hamstrings, glutes, and lower back work to stabilize the body, while you alternately have one and then the other leg on the ground. As a variation, the exercise can also be done by moving the hip up and down instead of switching legs.
Single-leg deadlift
The deadlift is a classic in strength training, and rightly so. You train the entire backside - both in legs and upper body. A single-leg deadlift has the obvious advantage that you don't need to lift as much weight, which on the other hand can also be seen as a disadvantage, depending on what you are training towards. If you want to train heavy, I would recommend getting a barbell and some weight plates. However, if you do it on one leg, as shown here, many can get a fine outcome just with a kettlebell.
References
- Pocovi NC, de Campos TF, Christine Lin CW, Merom D, Tiedemann A, Hancock MJ., Walking, Cycling, and Swimming for Nonspecific Low Back Pain: A Systematic Review With Meta-analysis (2021)
- Maselli F, Storari L, Barbari V, Colombi A, Turolla A, Gianola S, Rossettini G, Testa M., Prevalence and incidence of low back pain among runners: a systematic review. (2020)
- Meucci RD, Fassa AG, Faria NM. Prevalence of chronic low back pain: systematic review (2015)
- Tataryn N, Simas V, Catterall T, Furness J, Keogh JWL. Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. (2021)
