It’s not uncommon to feel fine while running and then afterward feel discomfort or tension low back tension. While it’s not uncommon, it is an indicator that something in the mechanics of running is off and should be addressed and corrected. By the way, the same mechanics can be present in walking, so if you are a walker like I am, keep reading!
One of the best ways to determine if running (or walking!) is causing your low back pain is to feel your bum. (wait – what??!) That’s right. If you are taking a step and your gluteus maximus is not fully engaging, the only way you can take the next step is to overwork your lower back (by using a core back muscle called quadratus lumborum).
What should happen is that as you step forward, the leg behind you should be behind you by the action of the gluteus maximus. Most people, in my experience, do not walk this way. This common problem that I see every day is perpetuated by the increased time we spend sitting. It’s an easy fix, but it does take focus.
Here’s the breakdown to test it yourself:
- From a standing position, step forward with your left leg.
- Stay there.
- With your right leg still behind you, bring the heel of your right foot up keeping the toes on the floor, like you were stopping mid step.
- At this point, your right gluteus maximus should be engaged. If not, squeeze it!
- Place your hand on your right bum and check!
- As you step forward with your right leg, the right glute relaxes and now the left glute contracts while the left leg is in back.
If the simple exercise above is tough for you while standing, imagine what’s happening in your mechanics as you walk and run! Slow down, repattern your body this way so you are sure you are using the correct mechanics to move your hips through space. Your low back will thank you and your bum will tone!
Let me know how this works for you! Leave me a comment, I’d love to hear. If you’ve tried the above and still need some support, let’s set up a Skype session and I’ll walk you through repatterning. Pun intended.
Using all my muscles 🙂
Developer of The Schatz Method™
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