Back pain after jogging
Back pain is a regular occurrence when jogging. This is often caused by a hollow back posture. Dr Christian Larsen demonstrates an effective exercise for this.
Cause of back pain after jogging
Back pain is a regular occurrence during or after jogging. Although it’s more seldom than foot pain when jogging or knee pain after jogging, it's still possible to remedy.
Jogging with a hollow back posture
A frequent cause of back pain: jogging with a hollow back posture. While jogging, the pelvis tilts forward, increasing the arch in the lumbar spine. This causes permanent strain on the muscles in the lower back – and tension and pain are pre-programmed.
Running expert Dr Larsen explains
Correct a hollow back with the towel exercise
Observation is key to solving the problem: am I aware that I have a hollow back? There’s an effective exercise for this called the “towel exercise”.
Perform: 1 minute, 2- 3 sequences
How to do the towel exercise for the lumbar spine
Crossing: a classic exercise from the world of running
When jogging it’s not only important to protect the back – the correct back movement is actually essential if you want to jog efficiently. You can improve your running technique with the crossing exercise, for example.
3 advantages of crossing:
- pelvis remains stable
- spine is straight and upright
- thoracic spine is free to move and rotates to the side
Perform: cross with the right leg for 30-60 seconds, then with the left.
How to do the crossing exercise
It's essential to strengthen the core
A strong core is important for jogging. Professionals automatically integrate core training into their programme. And rightly so: it protects them from injury, overload and also specifically from adopting bad postures such as a hollow back when jogging. Additional core training therefore pays off.
This article is presented by: www.medical-running.com
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