Chapter 1: Introduction to Back Pain in Runners

For those who enjoy running but are plagued by persistent lower back pain, finding effective solutions can be challenging. You've probably experimented with various techniques to alleviate your discomfort. While basic exercises like cat-cows and dead bugs can be beneficial, sometimes it’s essential to explore unconventional approaches to activate those stubbornly tight muscles. One such area is the quadratus lumborum muscle group, often unyielding for endurance athletes and individuals with desk jobs. Fortunately, I have an exercise that not only activates this muscle group but can also dramatically reduce your discomfort during training and everyday activities.

The QL Walk: A Game-Changing Exercise

The quadratus lumborum (QL) is part of the posterior abdominal wall and plays a vital role in stabilizing and moving the spine and hips, in addition to assisting with breathing. Engaging in repetitive movements or spending long hours sitting can cause the QL to become tight, leading to pain during running, lifting, and daily tasks.

If you’ve been battling back pain for a while, incorporating this exercise into your warm-up routine could be the breakthrough you need to regain your active lifestyle. You can also include this exercise in a morning mobility routine to help alleviate stiffness and discomfort throughout the day. Let’s explore this valuable addition to your training regimen: the QL Walk.

Execution: 8-10 Forward and Backward Walks

To perform the QL Walk, begin seated with your legs stretched out in front of you. Gradually shuffle forward by gently shifting your hips back and forth while keeping your spine straight. After moving forward a few feet, reverse the process to walk backward. Although this exercise may appear unconventional, it effectively isolates the QL group and activates the deep core muscles.

For added challenge, try this movement with your arms raised overhead or incorporate a weight. Aim for 8 to 10 lengths before your next run!

Other Effective Warm-Ups for Runners:

• Cat Cows
• Thread the Needle
• Lumbar Rocks
• Spiderman Lunge
• Inchworms

Chapter 2: Conclusion

If you’re a runner dealing with back pain, integrating the quadratus lumborum walk into your warm-up routine is essential. Both endurance athletes and those with sedentary lifestyles often experience tightness in this area and may lack effective strategies to activate and strengthen it. By practicing this exercise a few times each week, you can expect noticeable improvements in functionality and pain levels in no time. Don't let another day pass without including this highly effective exercise in your routine!

This video guides you through a 5-minute warm-up specifically designed to prevent injuries during your runs.

Check out this 5-minute warm-up that helps you run pain-free, enhancing your overall running experience.