Example core stability exercise.

 

LOWER BACK PAIN IN RUNNERS DUE TO TIGHT HIP FLEXORS

Lower back pain in runners can come from many areas, however commonly it occurs when people run with an arched back.  This can be contributed by tight hip flexors; which essentially causes a lumber forward tilt, which creates an arch through the L2,3 and 4 regions.

This is commonly found with people that have a sitting based occupation and hip flexors are in a tight position generally from prolonged sitting. It also occurs when people are not mobile enough in through their hips and thoracic spine, meaning the natural mobility that should be created in through those areas is being created at the lumber spine as opposed to those other areas.

WHAT CAN I DO TO HELP THIS?

The first thing is to get an proper assessment, to see where the pain is likely to be coming from as there could be some more sinister issues such as disc bulges, or pars defects (a bone issue in the spine). In my experience lower back pain associated with running is usually less sinister and strongly related to muscular imbalances.

WHAT DOES TREATMENT OF THIS ISSUE INVOLVE?

Often my treatment will involve a structured program working on hip mobility in particular, stretching and good stretching as well as thoracic mobility in particular rotation which is needed for good running form. Good core stability is also beneficial for this injury in particular to be able to hold a neutral spine with single leg stance is also good.

 

Example single leg exercise.

 

WHAT ARE THE LONG TERM RESULTS?

The long-term results for this injury are usually very good as long as people get onto it very quickly so it doesn’t progress to something more.

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