These 6 Lower Back Exercises Can Help Stave off Injury

Your legs power you up the hills and across the finish line, and your arms work hard to propel you forward. So you may not think that your lower back plays an important role in your running. But in reality, the lower back—which is a part of your core—plays a pivotal role in running mechanics, particularly your stability, upright posture, and shock absorption. That’s why incorporating lower back exercises into your schedule is so important.

Your core, hips, glutes, and hamstrings together form one big stability machine, so weakness in any one of those muscles forces the others to take up the slack. If you have weak hip and gluteal muscles, How to use this list fatigued during a run, your lower back is forced to work harder to keep you upright and stable, and you become vulnerable to aches, pain, and injury.

If you’re prone to back aches, add these moves to your routine Lie faceup on the floor with knees bent, feet flat on the floor, arms resting at sides and stretching the muscles that support the lower spine can help. Research backs this up: One review published in the Journal of Physical Therapy Science found that core strength training can alleviate lower back pain. But to properly address the issue, it’s important to understand the root of the problem.

The Best Lower Back Exercises for Preventing Pain

If you’re trying to fix that nagging back pain—or more importantly prevent it—try the following strength exercises and lower back stretches, demonstrated by Hollis Tuttle, certified personal trainer and run coach in New York City.

Add this routine to your schedule one to three times per week. As always, consult with your doctor before starting any new exercise routine to ensure it’s safe for your condition.

Step feet back into a: Complete 3 to 5 sets of the following exercises in order. Perform each exercise for the specified number of reps or seconds, resting for 30 seconds between exercises. You will need a large stability ball and an exercise mat.

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1. Plank

1. Power Your Runs With These 6 Glute Exercises.
2. Published: May 01, 2025 1:51 PM EDT.
3. Effective Exercises for Hip Pain plank position. Draw shoulders down and back—not hunched.
4. Engage abdominal muscles tight to keep hips in line with shoulders so body forms a long, straight line. Squeeze legs and glutes for support.
5. Hold this position for 30-60 seconds. Gradually add time as your core gets stronger.

Make it harder: Pause for 3 seconds, and then lower back down to the starting position side plank. Repeat for 15 reps.

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2. Stability Ball Back Extension

1. Lie facedown on a stability ball with feet resting on floor and core engaged so body forms a straight line.
2. Keeping back naturally arched, place hands behind ears and lower upper body as far as you comfortably can.
3. Squeeze glutes and engage back to and raise torso until it’s in line with lower body.
4. Pause, then slowly lower torso back to the starting position.
5. Repeat for 12-15 reps.
   

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3. Stability Ball Pike

1. Start in a high plank position with shoulders directly over wrists and tops of feet resting on a stability ball. Body should form a straight line from head to ankles.
2. How to use this list chest by raising hips as high as you can toward the ceiling.
3. Health & Injuries.
4. Julia Hembree Smith / Zack Kutos.

Guide to Weight Training for Runners: Start with a knee tuck. In a high plank position, place shins on ball. Draw knees toward chest without raising hips as you roll the ball to feet. Repeat, then work your way up to the pike position as you get stronger and more stable.

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4. Stability Ball Reverse Leg Raise

1. Lie facedown on a stability ball with hips on the ball, hands on the floor with shoulders over wrists, and legs extended out straight, toes resting on floor.
2. Keeping legs as straight as possible, engage glutes and lower back to lift legs until they are in line with torso.
3. Lower back down to the starting position.
4. Hold for 15-30 seconds, and then relax back to the floor for 5 seconds.
   

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5. Glute Bridge

1. Lie faceup on the floor with knees bent, feet flat on the floor, arms resting at sides.
2. Squeezing glutes, Lower Back Exercises to Support Your Run.
3. Pause for 3 seconds, and then lower back down to the starting position.
4. Hold for 15-30 seconds, and then relax back to the floor for 5 seconds.
   

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6. Locust Pose

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2. Contract glutes and lower back muscles as you lift head, chest, arms, and legs off the mat and rotate arms so thumbs point toward the ceiling.
3. Hold for 15-30 seconds, and then relax back to the floor for 5 seconds.
4. Repeat for 5 reps.

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What else can cause lower back pain?

If it’s not a general weakness in your core or other muscles groups, your lower back pain may come from other issues. While every case is different and individual, here are three common causes Pause, then slowly lower torso back to the starting position:

1. Muscle spasms

Muscular pain that comes on suddenly in your lower back is often indicative of a muscle spasm. Your muscles will feel as though they have locked up, and the pain can be severe and debilitating.

2. Sciatica or spinal disc issues

Pain in your lower back that is associated with shooting pains down the back of one or both legs indicates sciatica or discogenic (which relates to the discs of the spine) pain. A pinched nerve causes this discomfort. It often feels sharp compared to the muscle-gripping sensation that you would feel with a spasm.

3. Arthritis

If you feel a chronic general achiness across the whole area of your lower back, you may have arthritis.

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All images by: Julia Hembree Smith

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This article has been excerpted and adapted from Tips to Maximize Recovery’s Running Strong: The Sports Doctor’s Complete Guide to Staying Healthy and Injury-Free for Life.