Top 5 Lower Back Stretches For Runners

Every runner needs a strong and flexible lower back. A healthy back helps maintain proper form and protects the spine while running.

If you have ever experienced lower back pain after a run, here are stretches you should do regularly. Note that doing these stretches without warming up can cause injuries.

1. Reclining twist

This yoga exercise is great for loosening the torso and improving balance. It stretches the back muscles, glutes and massages the hips.

How to perform:

Lie flat on your back, then use your arms to bring the knees close to the chest.

Release the legs and keep them in the air. The hips should be at a 90 degree angle and knees bent.

Keep the arms flat on the floor. Exhale then twist your legs to the right side as you simultaneously twist your head to the left side.

Hold that position for 5 seconds. Lift the legs back to starting position then twist them to the left side as you twist the head to the opposite side. Keep alternating.


2. Cobra stretch

This stretch strengthens back and pelvis muscles. Avoid this stretch if it triggers pain or discomfort.

How to perform:

Lie face-down on the floor and place your palms on the floor below the shoulders.

Breathe out then use your arms to push the upper body off the floor. Push up until arms are straight.

Hold that position for 15 seconds, return to starting position and repeat.


3. Butterfly

This is a great and simple stretch that works the hips, inner thighs and groins. It will relieve tightness in your lower back.

How to perform:

Sit on the floor, bring the heels to touch each other, then spread the knees sideways.

Place your elbows on the knees then press them toward the floor.

Bend forward and bring the head as close to the heels as possible.

Hold that position for 20 seconds, three times.


4. Hip flexor stretch

You probably have tight hip flexors if you sit for long hours. Tight hip flexors can cause lower back pain and ruin your posture. Use this stretch to loosen them.

How to perform:

Get in the lunge position and rest the rear knee on the floor.

Place your arms on the front knee and then stretch your hips forward as much as flexibility allows.

Keep the torso upright when stretching the hips forward.

Hold the stretch for 30 seconds then switch legs and do the same.


5. Childís pose

This stretch is great for stretching the lumbar spine and itís safer than the cobra pose.

How to perform:

Kneel on a mat then rest your butt on the heels.

Lean forward and extend the arms over the head.

Lower the head until it touches the floor. Hold that position for 20 seconds then rest and repeat.


Which stretches do you do to protect your lower back?


Jim Ven
Jim Ven1 months ago

thanks for sharing.

Leong S
Leong S1 months ago

Thank you for sharing

Chen Boon Fook
Chen Boon Fook1 months ago


Janis K
Janis K1 months ago

Thanks for sharing.

william Miller
william M1 months ago


Jennifer F
Jennifer F1 months ago

Great tips with videos!

Janet B
Janet B1 months ago


Pablo B
.1 months ago


Pablo B
.1 months ago


Mariana L
Mariana L1 months ago

nice streching,i need it daily,thanks for sharing