Is your workout contributing to your low back pain?
By Winnie Victor, ATC, Fixxed Haverhill Clinician
Lower back pain is one of the most common complaints in lifters and runners. Back pain in lifters and runners isn’t just about “bad form”or lifting too heavy or even running “too much.” Sometimes it can be as simple as low muscle activation, core stability, and range of motion deficits such as weak glutes, tight hip flexors, and poor core engagement during activity.
There may be enough strength and endurance to finish that last set or add that extra mile in at the end of a run, core stability over strength is key to injury prevention during these activities. Key muscles like the transverse abdominis and gluteus medius (both key stabilizers of the trunk and hips) aren’t functioning cohesively, the lower steps in to pick up the slack and over time, that compensation can lead to strain and injury.
In lifters, this can show up during or after squatting, deadlifting, or overhead pressing; whereas for runners, it can be during long miles, mileage increase phases, or overstriding. Both populations however are known for poor or lack of proper warm ups pre-activity. Movement exercises like simple activation and mobility drills can make a big difference in preventing the next flare up. Instead of pushing through the pain and continuous stretching, let’s focus on intentional warm-ups and active recovery to rebuild from the core out.
If the pain persists, book your next session with us to get to the root cause!
Here are some of our favorite lower back exercises to try:
Banded Glute Bridge with 3 second Hold:
Glute bridge with a band above knees and a hold at the top strengthens the glutes, stabilizes the hips, and increases posterior chain activation which is essential for lifters to generate power and runners to increase stride efficiency.
Set up: Lie on your back, knees bent, feet flat, and place a mini resistance band just above your knees. Feet should be hip-width apart, arms down by your sides or chest height.
Perform: Tuck hips, (think about bringing belt buckle to ribcage) so there is no arch in the lower back. Press through your heels to lift your hips. Push your knees slightly out against the band to engage the glutes.
Stabilize: Hold at the top for 3 full seconds while fully engaging glutes.
Reset: Exhale as you return to the starting position. Complete for 3 sets of 10-15.
Banded Dead Bugs
Use a power band for resistance between your foot and opposite hand. This exercise challenges core control, cross-body coordination, and anti-extension strength helpful for lifters under load and runners maintaining midline stability.
Set up: Lie on your back with knees bent to 90 degrees and feet in the air. Loop the band aroun one foot while hold the other end with opposite hand.
Perform: Maintaining a neutral spine, extend the opposite limbs so arm is overhead and opposite leg is lowered to the floor.
Stabilize: Keep low back flush with the floor and hold extension for a second before returning to starting position.
Reset: Slowly return back to starting position and repeat for same side for 3x10-15 each side.
Hip Flexor Stretch/Glute Iso Contraction
This combo works incredibly well to open up the front of the hip while reinforcing posterior chain engagement and proper placement of lower back underload — especially valuable for lifters and runners who deal with tight hip flexors and underactive glutes.
Set up: Start in a half kneeling position. Knee stacked over ankle in front leg. Back leg is the support limb.
Perform: Tuck your pelvis under by gently squeezing the glute of the back leg. The glute contraction helps inhibit the hip flexor through reciprocal inhibition — making the stretch more effective while initiating glute activation.
Stabilize & Stretch: The hip flexors are being stretched while the glute, hips, and lower back are stabilizing
Reset: Relax the glute which will cause the lower back to arch. Repeat the same procedure with a 3 second hold of the stretch for a total of 3x10x3sec each side.
90/90 Drill with Windmills
This exercise is a great combination of hip internal rotation, hip external rotation, and thoracic spine rotation. All essential for dynamic and static stabilization during all lifts (e.g. squat dept and spine alignment) and all types of running (e.g. jogging, running or sprinting) for stride mechanics and torso control.
Set up: Sit on the floor comfortable with both knees bent at 90 degrees. Front shin in line with your torso and shoulders, while the back leg out to the side and slightly behind.
Perform: Keep chest tall and inline with front leg. To rotate to other side, lift both knees, while keeping feet in contact with the floor. Use hips and shoulders to rotate to opposite side.
Stretch: Lean forward to get chest to floor to stretch the outside hip of the front leg. After a few breaths, lean back placing hands behind to feel a stretch in the groin of the back leg. Sit back up keeping hands behind.
Reset: After a short static stretch on each side, progress to the Windmill portion which is a continuous movement moving through both sides. Complete for 2-3x10 windmills total.
Struggling wither lower back pain? Our team is here to guide every step—whether you’re seeking relief from back pain, muscle tightness, or trying to move more freely again. Schedule your first visit with us for PT in Haverhill and get your lower back feeling its best.
Ready to give it a try? Book your first visit today and let’s get you moving forward.
