Core & Glute Activation Exercises for Low Back Pain | For Runners
Channel: Mobility Plus Sports Rehab
Date: 13/09/2020

Does your low back get sore after a long walk/run? Try this glute activation exercises for low back pain in runners 👇

Your anterior core strength and control is important in walking and running 🏃. If weak, it can lead to lower back soreness or tightness after a run or walk. This may be due to over-arching of the lower back which can put a lot of pressure on the joints and overtime can lead to pain. Your glutes can also play a role here. If they are weak, you may be over-compensating with the muscles in your lower back leading to tightness or soreness. 

Today I am going to show you a simple exercise that teaches you how to use your "anterior core" and activate your glutes to keep you from hinging at the low back, hence keeping your low back happy after the walk/run.🙋🏻‍♂️
Video Outline
0:00 Intro
0:10 Banded Hip extension exercise set-up
0:20 Position #1 single leg hip extension

1️⃣- Wrap a mini-band around the balls of your feet and face the wall with both hands on the wall for support. Then, tuck your pelvis to engage your anterior core muscles. (Try to flatten the arch in your lower back without arching forward). Maintain this pelvic tuck the entire time!

2️⃣- Next, reach one of your legs back as far as you can with a slight knee bend. You should feel your glutes working at this time. Your pelvis will also want to move away, DO NOT let it. Maintain that pelvis tuck to keep the anterior core engaged. 

3️⃣-  Start slow and focus on good quality movement. You don’t want to arch your lower back at all during this exercise. Aim to do 10-15 reps on each side 2-3x a day!

📣Most people refer to their pelvis as their "hips." Hence they are hinging too much at the wrong place and cause more stress in the low back.
✨You may feel some "stretching" at the front of your thigh when you are doing this. If you do, a bonus to get those quads muscles to loosen up 😁
Being outdoors is great for the body and the mind. Let's not let the low back pain get in the way of enjoying that quiet time for yourself and your loved ones.😘

❗Please remember, you should NOT ❌feel more low back tightness while doing this exercise. If you do and have questions, please STOP the exercise and give us a call!

At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back. As always, We are here for you!🧡💛💚💙

How do we do this? We do so by educating our patients with self-management strategies and providing pain relief in the office. 

Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!

Want help with your running injury? 🩺  Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!

🤜🏼🤛🏼Give it a try! Comment below if you have any questions!

👉🏼If you like this video, make sure you give it  👍 and SHARE it with a friend who has frequent tight hips or needs help with their knee injury!💪🏼

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