Back pain is a regular occurrence during or after jogging. A common cause: jogging with a hollow back posture. While jogging, the pelvis tilts forward, increasing the arch in the lumbar spine. This causes permanent strain on the muscles in the lower back – and tension and pain are pre-programmed.
Fixing the hollow back posture
Observation is key to solving the problem: am I aware that I have a hollow back? Do I know how to correct this posture? There’s an effective exercise for this called the «lumbar roll».
Lumbar roll exercise
This exercise ensures the correct pelvic alignment, allowing you to engage your glutes more effectively when running.
Perform: 1 minute, 2- 3 sequences
Variation: While standing
For advanced runners: crossings
When jogging it’s not only important to protect the back – the correct back movement is actually essential if you want to jog efficiently. It's only when the pelvis is stable, the spine is upright and the thoracic spine is free to move that we can run efficiently and elegantly.
The «crossings» exercise trains these three basics:
- pelvis remains stable
- spine is straight and upright
- thoracic spine is free to move and rotates to the side
Perform: cross with the right leg for 30-60 seconds then with the left
A strong core is important for jogging. Professionals naturally integrate exercises to strengthen the core muscles into their training programme. And rightly so: it protects you from injuries, overload and bad posture such as the hollow back posture when jogging. Additional core exercises therefore pay off. You can find inspiration and exercises in our core training video (in german).