How to treat back pain caused by running – strength exercises on leg and core muscles are key to spreading the load

Runners often experience lower back pain or muscle tightness due to the repetitive jarring over long distances. Stretching offers short term relief, but the pain returns run after run. The issue may lie elsewhere.

Weak muscles

You might be fit, but are you strong? If the muscles essential to running are weak, your back may be picking up the extra load.

Strengthening hamstrings, core, hip flexors or glutes will alleviate pressure on your back. Some simple exercises will help build strength.

• Hamstrings
  • Hip bridge: lie on your back and put the soles of your feet flat on the ground so your knees are pointing to the sky. Press down on your heels so your hips move up until your body and thighs are aligned in a straight line. Hold for two seconds and lower your body. Complete three sets of 10 reps.

• Glutes
  • Walking lunges: Take a big stride, then lower your back leg until it is close to the ground, then drive through your front leg into the stranding position. Take another big stride forward with the other leg and repeat the process. Hold weights in each hand to make it hard as you lunge across the room.
• Hip flexors
  • Single leg Romanian dead lifts: stand on one leg, slowly lean forward and lift your other leg. Rotate from the hips until your back and lifted leg are parallel to the ground, then bring your body back upright to the standing position. Complete three sets of eight. Hold a weight in one hand, the hand opposite the supporting leg, for added resistance.