4 In running, as in life, a strong back helps keep you injury-free, says back-pain expert

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By The Runner’s World EditorsHealth & Injuries

Young fitness woman runner stretching legs before run in the park

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'In running, as in life, a strong back helps keep you injury-free,' says back-pain expert Nichola Adams. 'Runners need a strong back even more because of all the extra pressures and stresses running exerts on the body. Yet I’m often asked, “Is running bad for the back?”

'Studies show the reverse is true. Movement helps keep muscles, bones and backs stronger. A sturdy back helps keep niggles and flare-ups at bay by encouraging good posture. And when you run, maintaining a stabilised spine and pelvis is key.

‘Your back helps evenly distribute those extra pressures throughout your body, keeping your stride equal and increasing your running efficiency,’ says Adams. 'The upright running posture it gives you lets you recruit your glutes, lessen pressures on your lower back, knees, legs and hamstrings, and reduces injury risk. And, yes, the reverse is also true: a weak back places all those danger areas in jeopardy.

To target the key muscles to keep your back strong and stable, try these four back stretches, designed by Adams. Nichola Adams is the founder of Inspired Ergonomics and one of the UK’s leading back-pain experts.

Stretching the upper back, shoulders and arms

Arm, Leg, Knee, Standing, Joint, Human leg, Stretching, Strength training, Shoulder, Balance,

causes of hip pain and how to fix the problem: Standing ‘reach distance’ away, latch on to a high surface such as a bench or branch, if you’re outdoors. Slowly extend down to feel the stretch along your back. Hold for 30 seconds and repeat 3 times.

Muscles targeted: This stretch targets the upper back, shoulders and arms, as well as reaching the buttocks and hamstrings.

Benefits: Reduces tension build-up in the upper and lower back, neck, shoulders and buttocks. A great stretch for increasing flexibility and strengthening your back.

Stretching the glutes, buttocks and piriformis muscles

causes of hip pain and how to fix the problem: Lie on your back, knees bent, feet flat on the floor. Cross your right leg over your left thigh. Grab the back of your left thigh with both hands, pull the leg towards your chest. Hold for 30 seconds. Repeat x3 each side. Now try it standing. Lift leg across the knee, slowly bend your supporting leg until you feel a slight buttock stretch. Reps as above.

Muscles targeted: This back stretch targets the glutes, buttocks and piriformis muscles and will help with your lower back muscles, too.

Benefits: Helps loosen tight muscles after running and reduces tensions creeping further up the back. By easing muscle tightness here, you’ll reduce the risk of sciatica or back spasms.

The Runners World Editors

Stretching your hamstrings

causes of hip pain and how to fix the problem: Lie on your back, knees bent, feet flat on the floor. Lift your left leg up and grasp the back of your left thigh with both hands. Pull leg towards your chest. Hold for 30 seconds. Repeat x3 each side. Outdoors, use a bench or branch to perch your leg, slightly bent. Keep your spine neutral, your foot flexed. Lean forward, placing hands on your raised leg. Stick to your comfort zone.

Muscles targeted: This back stretch targets your hamstrings to increase your flexibility and will help to keep your lower back muscles supple, too.

Benefits: Relieves tight hamstrings. Keeping them loose helps avoid strains and muscle tears in the lower back. Flexible hamstrings keep the pelvis stable and improve hip mobility, heading off risk of lower-back pain.

Stretching your hip flexors

causes of hip pain and how to fix the problem: Kneel on one leg, with your back leg straight. Avoid sticking out your buttock or arching your back. Slowly bend your front leg, shifting weight forward till you stretch the front of your right hip joint. Hold 10-60 seconds. Repeat x3 each side.

Muscles Targeted: This back stretch targets your hip flexors, which can be prone to injury, and will also help elongate your lower back.

Benefits: Hip flexors connect the lower back, hips and groin. Running can tighten this area by shortening muscles, so stretch it after running to counteract that. Helps reduce injury risk and lower-back spasms caused by tight hip flexors, and maintains flexibility and strength.