In a previous blog, we discussed how to prevent back pain for runners. From a good warm up before the run and stretching after the run, to keeping an eye on hip mobility and core strength, preventing back pain will allow you to continue your passion for running. In this blog, we will focus on exercises that can be done to improve core strength. Having a strong core is possibly the best way to prevent back pain. If you have experienced lower back pain or general back pain for a few weeks, it may be time to contact a Divine Spine practitioner for computerized treatment.
Using a foam roller perpendicular to your body, lie on the roller and engage your abs so your back doesn’t arch. Place your hands behind your head for support. Gently move up and down on the roller being sure not to go beyond the base of your neck or the bottom of your rib cage. This will help with the spine’s ability to rotate as well as loosen tight muscles.
Standing against a wall, position your feet shoulder-width apart and keep your legs straight. Put your arms flat against the wall, your hands the same height as your head. Allow your neck muscles to relax so that your shoulder and upper back muscles can do the work. Move your arms overhead as high as you can without putting strain on your neck muscles and slide your arms back down to the starting position. This exercise will strengthen your upper back and shoulder muscles and prevent your shoulders from hunching up around your ears. This will also give you a better respiratory flow and will give you a more powerful arm swing.
Lay on the floor with a foam roller underneath parallel to your body, or one end at your head and the other at your waist. Bend your knees and keep your feet flat on the ground. Engage your ab muscles to prevent your lower back from arching. Rest your arms at your side and keep them relaxed and your elbows bent and let your arms lay on the floor. Swing your arms out to your side and then above your head, trying to keep your arms as close to the floor as possible. This exercise will help the rounding of your shoulders and improve blood flow to your arms. Runners can often tense up their shoulders and upper back while running, and this exercise will provide relief.
Runners who often experience back pain will benefit from these simple exercises. If you are experiencing consistent back pain, it may be time to contact a practitioner at Divine Spine. Getting the wellness care that you need will allow you to continue running without pain and will also prevent further injuries from occurring. Contact Divine Spine today for the back pain treatment you deserve.