If you run with lower back pain… WATCH THIS

Low back pain when running. Learn how to fix muscular tightness in your lumbar region, during and after running, by correcting your pelvic position and running posture.

Running technique tips like “RUN TALL” are always meant with good intentions, but when it comes to running with low back pain, simply trying to force yourself into a more upright running posture can make your symptoms of lower back tightness and muscular fatigue worse!

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Instead of trying to run tall, and overly extending your lumbar spine, focus on pelvic position. If you know you have an anteriorly tilted pelvis due to tight hip flexors, weak glutes or a weak core, try lifting your hips and pelvis up and forwards, and engage your core as you run.

Here’s a video to show you how to run using your glutes: https://www.youtube.com/watch?v=mmZ7GJJsYE8

Learn how to correct your anterior tile and engage your core when running: https://www.youtube.com/watch?v=woaghmWg6q4

When it comes to low back pain when running, there are many different potential causes for your symptoms. so if you’re in any way worried be sure to see your physiotherapist or doctor.

This video is specifically focused on the type of muscular tightness and discomfort that can occur in the low back (in muscles like quadrates lumborum) when you run with an arched low back. Running with an anterior pelvic tilt will cause a hyperlordosis of the lumbar spine, meaning an excessive arch of the low back. This arched low back then puts the spinal extensor muscles in a shortened position, where they then get tight.

I usually suggest that the best place to begin fixing your running form in general is to focus on pelvic position, as this region determines what the rest of your running posture will look like. Leaving this area un-corrected is the number one running form mistake I see!

If you have any questions about running technique and how to run with proper running form, do let me know in the comments.

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ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

WEBSITE: https://kinetic-revolution.com

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About C Alvin

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