11 Aug '17, 12pm

The Best Exercises for Runners With Lower Back Pain

The study group consisted of 84 recreational runners who were selected because they were on a hospital waiting list for physical therapy for their lower back pain. They’d all had back pain for at least three months, and ran two to five times per week. They were assigned to one of three eight-week exercise programs, including two supervised exercise sessions per week and home sessions on other days: Lower limb exercises : This was exercises like leg presses, single-leg squats, and wall sits. Lumbar extensor exercises : This focused on the back muscles that allow you to arch the lower spine, and included exercises like back extensions and “bird dogs .” Lumbar stabilization exercises : Rather than focusing on the muscles that move the back, this focused on the core muscles that support the lower spine and keep it stable, with single-leg balance exercises, sitting on balance b...

Full article: https://www.runnersworld.com/sweat-science/the-best-exerc...

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