A physical therapist says doing these back stretches can ease your lower back pain when you run

Seven moves that can make a big difference

A man and a woman in workout clothes stand outside performing a forward fold. They are hinging at the hips to bend forward, with their arms held straight and fingers touching the floor. They stand on concrete slabs; behind them is a metal railing.
(Image credit: Getty Images)

Nothing can ruin a run quite like an annoying niggle. And for many runners, lower back pain is a common culprit, slowing us down when we’re raring to go. Weak muscles in the area might be to blame, but a lack of spinal mobility can play a part, too.

Physical therapist Tash Gale recently shared this seven-move mobility routine that could help. It doesn’t require any equipment so you can do it anywhere, any time, but Gale recommends incorporating it into your cool-down routine.

Watch Tash Gale’s lower back stretches

There are seven stretches to in the routine, which are:

  • Roll down
  • Downward dog
  • Child’s pose
  • Cat-cow
  • Modified child’s pose
  • Kneeling hip flex stretch
  • Figure four stretch

Aim to do each one for 30 to 60 seconds, but remember you shouldn’t experience any serious discomfort when performing the moves. Gale also notes if you are having regular, ongoing back pain it’s important to consult a medical professional.

Why should runners stretch their lower back?

Having limited mobility in your back can negatively impact your running form. If your muscles are tight, your body won’t be able to move in its natural movement pattern, which can lead to injury. It could even restrict your ability to get a full, deep breath.

A small study published in 2017 also suggested that having limited spinal mobility could increase the energy demands of running, making you feel more tired. The study involved strapping a device that limited spinal mobility onto runners and measuring their oxygen consumption. These runners consumed a higher amount of oxygen than other subjects, suggesting their limited spinal mobility increased their energy consumption. So it's well worth putting some time aside to stretch to improve your running performance.

You might also want to team the above routine with some core-strengthening exercises, as this group of mid-body muscles provides vital support to your spine.

Lois Mackenzie
Fitness Writer

Lois Mackenzie is a Fitness Writer for Fit&Well and its sister site Coach, covering strength training workouts with weights, accessible ways to stay active at home, and training routines for runners. She joined the team from Newsquest Media Group, where she was a senior sports, trends, and lifestyle reporter. She is a dedicated runner, having just completed her first marathon, and an advocate for spending time outdoors, whether on a walk, taking a long run, or swimming in the sea. 

Lois holds a Master's degree in Digital Journalism, and has written for Good Health, Wellbeing & The Great Outdoors, Metro.co.uk, and Newsquest Media Group, where her reporting was published in over 200 local newspapers.