There’s nothing worse than finishing a run to then be congratulated for your efforts by an aching pain in your lower back—WHY?! Lower back pain is common in running, as it helps to stabilise the body and absorb shock. But, instead of letting it sideline you, Running Physio, Jimmy Pipe, has shared three exercises that you can add to your training that will leave you with a more supple and bulletproof back.
“All three [exercises] are loaded mobility drills, helping you get stronger through a full range of motion to build resilience in the back, as well as improving our flexibility,” Pipe says in his Instagram video. They focus on strengthening your hip flexors, the quadratus lumborum (a deep core muscle in the lower back) and spinae erectors, all of which aid spinal stability. “Start with a light weight, slowly build up and don’t be afraid to move the spine.”
A post shared by Jimmy Pipe (@jimmypipe_running)
A photo posted by on
For this workout, you’ll need to grab yourself a kettlebell and a dumbbell, however, just a kettlebell will also be fine! As Pipe points out, these don’t need to be heavy as it’s better to master the movement first, and then gradually build up the weight. Although Pipe hasn’t specified specific sets and reps, we’d suggest performing three sets of 8-10 reps (on each side of your body, where applicable), either at the start or end of your strength training session. If you’re not sure how to perform them, check out the quick video above. Here are your exercises:
- Jefferson curl
- QL side bend
- Hip flexor kettlebell raise
If you don’t have access to any home gym equipment and you don’t go to the gym, no stress, check out these five PT-approved lower back strengthening exercises that only require your body weight. Alternatively, take a look at the five exercises that helped improve my running technique and alleviated my lower back pain.
Upgrade to smarter living
Get the latest news, reviews, deals and buying guides on gorgeous tech, home and active products straight to your inbox.
Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
-
Insta360 Black Friday Sale now live: save up to $185 on action cameras and accessories!
Some of the best action cams are much cheaper on Black Friday – but not for long!
By Matt Kollat Published
-
Apple's smart home "wall tablet" could surprise everyone next spring
The robotic iPad is still some time away, but a simpler, square hub could launch as soon as March 2025
By Carrie Marshall Published
-
4 simple methods to turn your walk into a walking workout, according to a personal trainer
Turn your lunch-time plod into a health-boosting stroll without running
By Bryony Firth-Bernard Published
-
Three ‘non-negotiable’ exercises for stronger, healthy knees, according to an expert
Thought leg day was out of the question? Think again!
By Bryony Firth-Bernard Published
-
This sweaty stair workout burns fat and builds total body strength in 10 minutes
Who needs running when you can just take the stairs?
By Bryony Firth-Bernard Published
-
A towel and 10 minutes is all you need for this at-home reformer Pilates workout
No reformer? No problem!
By Bryony Firth-Bernard Published
-
Forget the gym – a running coach says this bodyweight workout will make you faster
It's time to hit a new PB
By Bryony Firth-Bernard Published
-
This four-move bodyweight workout increases lower back strength and longevity
Keep your back strong and healthy with this PT-approved workout for a pain-free life
By Bryony Firth-Bernard Published
-
Forget squats – this knee-friendly workout builds stronger glutes in 20 minutes
FYI there's no lunges either!
By Bryony Firth-Bernard Published
-
6 upper body exercises that’ll make you a stronger runner, says an Olympic triathlete
Improve your posture and stability with this six-move workout from Gold medalist Alex Yee
By Bryony Firth-Bernard Published