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  • Happy Healthy Be

2 Steps to Prevent Lower Back Pain from Running

Updated: Jan 28, 2021

Do you work at a desk for long hours at a time?

Have you had a desk job for a while?

If the answer is yes to these questions then you probably have underactive glutes. Not saying you can't work your glutes, but sometimes they struggle to turn on when they should.

When your glutes aren't turning on when they should, other muscles start compensating, which may lead to lower back pain.

Spending 5-10 minutes before your run, completing the following will help get those glutes firing and muscles warmed up to prevent lower back pain when running.

Not to mention you might find your speed or technique improves. It may take you less time then it normally would to get going and with your glutes firing you have a lot more power behind your stride.

I have included links if you aren't sure how to perform each exercise.

1. Activate your glutes

I am sure you have heard of this before or done it before a lower body weight workout. However activation is not just for weights. When you think about it, running is a lower body workout and you are putting a lot of weight (your whole body) behind each stride.

Perform each exercise for 30 seconds with a booty band. If you don't have a booty band suggest spending a minute on each exercise to get the muscles firing.

  • Crab walks (focus on hinging from the hips)

  • Glute Bridge (focus on squeezing your glutes at the top of the bridge)

  • Squats (focus on pushing your knees out so they are inline with your toes)

2. Warm up

Warming up helps to prepare your muscles for the workout you are about to do. I used to think a warm up for running was running slow to start. But what I have learnt from research and trial and error is there are more effective ways to warm up. By completing some basic dynamic stretches you are warming up and mobilising the muscles to help get the full range of movement.

I do my warm up in my apartment living room, traveling from one side of the room to the other and back (you really don't need much room) you could also do it on the spot if you prefer.

Perform each exercise for 30 seconds:

  • Travelling alternating knee pulls (focus on lifting you knee as high as you can whilst keeping your back straight)

  • Slow butt kicks back (focus on contracting the glute and hamstring)

  • Travelling leg cradle

  • Slow butt kicks back

  • Dynamic hamstring stretch (focus on keeping a straight back and hinging at the hips)

  • Slow but kicks back


The purpose of this blog is to share what has worked for me personally that I think other people could benefit from. I am not a qualified personal trainer or physiotherapist. If you have any injuries please seek guidance from a professional to treat your individual needs.


Tried these exercises ?

Let me know in the comments below how you went and if this helped prevent your lower back pain after a run.

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