A healthy, flexible back is essential for runners because it allows for smooth movement and reduced risk of injury and pain. According to the National Institutes of Health, you can improve back flexibility by focusing on the area just 10 minutes per day. A variety of lower back stretches for runners will keep you moving pain free. The American Council on Exercise offers a few options to incorporate into your workout routine.
Cat Stretch
Position yourself on the floor on your hands and knees with your hands directly under your shoulders. Begin in a neutral position with your neck relaxed, looking towards the floor. Exhale as you slowly round the back, raising your spine towards the ceiling; tuck the head in towards the chest and contract your stomach muscles. Hold for 10 to 15 seconds as you feel the stretch through your lower back. Inhale as you release the stretch and return to the starting position. From here, allow the abdominals to fall towards the floor, creating a slight arch in the lower back. Be gentle, not forceful, with this movement and keep the neck neutral and eyes looking down directly at the floor. Repeat the stretch two to three times.
Child's Pose
Position yourself on your hands and knees on the floor. Slowly lower your buttocks toward your heels, sitting back while your chest is resting on your thighs and both arms are outstretched in front of you along the floor. Rest your forehead on the floor between your arms and allow your buttocks to rest on your heels. Hold the stretch for 15 to 20 seconds, breathing deeply.
Straddle Stretch
Sit on the floor and extend your legs wide out to each side. Sit up straight on your buttocks and place your palms on the floor in front of you. Gently walk your hands out in front of you, keeping your back straight and bending at the waistline. Envision elongating your upper torso and chest toward the floor. Extend to a point that is slightly uncomfortable, but not painful. You should feel this stretch in your lower back and the back of your legs. Hold the stretch for 15 to 20 seconds and then slowly walk your hands back in towards the body, returning to the starting position.
Knees to Chest
Lie on your back on the floor, rest your hands at your sides and extend your legs out along the floor. Pull your right leg in towards your chest, keeping the left leg extended. Grasp the leg with both hands at your hamstring level, but avoid tugging under the knee joint. Gently pull the leg in towards the chest to stretch the lower back. Hold for 15 to 20 seconds. Release the right leg and repeat the stretch with the left leg. Next, pull both knees in towards the chest for a greater stretch to the lower back.
Knees Side to Side
Lie on your back on the floor with your arms extended out to each side at shoulder level, perpendicular to your chest and torso. Bring both legs into the air and bend your knees at a 90-degree angle. Slowly lower both knees to the right. Control the movement and gently rest the knees on the floor to the right. Hold for 15 to 20 seconds. Slowly raise the knees to the starting position and repeat the stretch on the left side.
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