Strength exercises for runners with back pain

It is not unusual to hear a friend or a relative complain about a back injury they've got from working hard at the gym. Chronic back injuries are also not uncommon among a wide percentage of the population, even more so considering office jobs are the norm nowadays and that our way of life is increasingly sedentary. Therefore, there is widespread concern that certain exercises might cause more harm than good.

We have spoken to physiotherapist Hollie Maskell to solve our concerns and this is what she told us.

(All images credits to Unsplash)

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There is no such thing as a bad exercise for your back. Our spines are designed to move. Therefore, if you move in a pain free way, then you don't need to fear certain exercises. If you have a new back pain, then please consult a physiotherapist for an assessment.

However, if you have a history of back pain, there are some moves to be more aware of, and an alternative option might be preferred. Keep reading to find out.

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1. Deadlifts

People tend to lift too heavy too quick with this exercise and one rep with the bad form can often lead to back injuries such as disc herniations.

Alternative: RDLs (Romanian deadlifts). Stand with your knees slightly bent, shoulders back, hinge forwards keeping your back as straight as possible. Go as far as what feels comfortable and until you feel a stretch on your hamstrings.

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I like this as an alternative, as you don't have to bend the knees as much, your legs stay fixed and you are just hinging forwards to wherever feels comfortable. Overtime, you can increase the hinge and the weights. If in standing this is too hard, you can start in a seated position just hinging the back forwards.

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2. Squats

When you squat, your back has to be in some extension. If people have a history of lower back pain, this can sometimes feel uncomfortable if done too quick with a lot of weight. If you are going to perform this exercise, you might want to acquire a good pair of gym shoes. The Under Armour TriBase Reign 5 are a great option!

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Alternative: sit to stand. Find a chair/bench. Without holding on, stand from this chair. Hands on hips and slowly stick the hips backwards and sit back down on the chair.

This is a great alternative, as you can choose whatever height chair, and it means you don't have to squat as deep so the back is in less extension. It can be done with a weight, and the slower it is performed the better. It is working all the muscles the same, but it is just more controlled.

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3. Kettle bell swings

Due to the quickness of this movement, it can lead to back injuries. From picking up the weight to hinging forwards at speed with the heavy weight, this can be problematic. I have also seen a lot of people perform this move incorrectly.

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Alternative: Jefferson curl. Stand on something slightly raised like a step. Arms straight and slowly roll down your spine one vertebrae at a time, curling the spine as you go down. Go as low as what feels comfortable.

This is performed slowly and it helps stretch out the spine whilst putting some light load through it. Start with no weight and build this up.

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4. Ab crunch

This is a classic core exercise that doesn't actually get to those deeper layers of the core.

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Alternative: Bridge. Lie on your back, flatten your back into the floor and slowly lift your hips first, followed by the lower spine, mid and upper spine until your hips are high. Maintain your core tension and then roll the spine back down starting at the upper spine and finishing with the lower spine and the hips.

Bridge, when done correctly, is great, as it engages your deeper core, mobilises the spine, and works surrounding muscles to the spine such as your glutes and hamstrings. The key is to perform this slowly.

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Hollie Maskell is a Specialist Musculoskeletal Physiotherapist. Qualified for nearly 10 years, she has worked in the NHS and is now working privately across London and Surrey. When the Covid-19 pandemic hit, she reports she was redeployed from what most would consider traditional physio to the specialist cancer units where she focused on Respiratory treatments. She found out during this time I was aware a lot of patients were no longer getting the treatment they needed for muscular or joint injuries, which is where she wants to help the most, focusing on runners especially. My mission is to help people get back to running as quick as possible and ensure they prevent injury.

You can follow Hollie here on Instagram for more advice on injury prevention and recovery. You can also visit her website to book a physio appointment.

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And if you are looking for gym clothes to look and feel good during your routines, visit our gym store.

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.