Lower Back Pain From Running?

Could your persistent back pain be from a weak transverse abdominis?

Back pain from running could have multiple causes. It could be caused by weak glutes. It could be from misaligned hips or it could be weak lower abs, and more specifically, a weak transverse abdominis.

When we talk about core, most of us think 6 pack abs but your core is made up of all of the muscles that help give your body stability. The transverse abdominis (TVA) is a deep core muscle (under the muscle that give us our 6-pack). It helps us to stabilize our pelvis and should be actively helping us to lift the knee as we drive through our stride.

Weakness means that the pelvis more easily becomes misaligned, and the impact forces of running aren’t correctly dispersed to the working muscles putting more strain on the lower back.

When we have a weak TVA, our pelvis often times rotates forward, creating a greater curve in the lower lumbar spine & greater reliance on it as well. If lower back pain is something you struggle with, this could help!

To activate the TVA, thinking about pulling your belly button to your spine. One thing to note - if your back has been picking up slack on this, your QL muscle in your back may kick in to make this happen. Focus on relaxing the low back.

With these find that abdominal bracing first and move slowly. Each exercise is a little bit harder so if the first feels tough stick with that and progress as you get stronger! 💪

Each exercise 30-60 sec

1. Pelvic tilt and bracing - think about tilting the pelvis back and forth
2. Double (or single) leg extension with TVA bracing
3. Disc slides - pull the belly in and slowly extend the leg out & back in using the TVA to make the movement.
4. Dead Bugs - lower option: feet flat on floor lift one leg up at a time. Higher option: both legs off the ground at 90 degrees, alternating legs with tap
5. Seated marches with arms raised
6. Bird Dogs - can also do this from a full plank position to make it harder!
7. TVA isometric hold - one leg out straight, the other bent and slightly over the straight leg. Push into leg with opposite arm and hold

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Видео Lower Back Pain From Running? канала RunnersConnect