Running is one of the most accessible and rewarding forms of exercise. Lace up a pair of shoes, head out the door, and you’re moving your body, strengthening your heart, and clearing your mind. But if you’ve ever had back discomfort or even a minor strain during or after a run, you know how quickly the joy of running can turn into frustration.
The back plays a crucial role in running—stabilizing the body, maintaining posture, and absorbing impact. A weak or unprepared back can make you more prone to strains, aches, and setbacks. The good news? The right exercises can help you build resilience, support your stride, and reduce the risk of injury.
In this blog, we’ll explore:
- Why the back is so important for runners
- Common reasons runners develop back strains
- The best back-strengthening and mobility exercises to prevent problems
- How to integrate these exercises into your training routine
- Additional strategies to protect your back on the run
Why Your Back Matters When You Run
Running isn’t just about your legs. Every stride you take involves coordination from head to toe, with the back at the center of it all.
Your back muscles—especially those in your lower back—work with your core and hips to:
- Stabilize your spine with each step
- Maintain upright posture so you don’t slouch or overarch
- Absorb and transfer force between your upper and lower body
- Support rotation as your arms and legs move in opposite directions
When the back is strong and mobile, running feels smoother, more efficient, and less stressful on your body. When it’s weak, tight, or unbalanced, you may find yourself compensating—and that’s when discomfort and strains creep in.
Why Runners Experience Back Strains
Back strains don’t come out of nowhere. They usually result from a combination of factors that add up over time.
- Weak Core and Glutes – Without support from the surrounding muscles, the back absorbs more impact than it should.
- Poor Running Form – Overstriding, hunching forward, or running with a stiff posture increases stress on the spine.
- Tight Hips and Hamstrings – Limited mobility in these areas forces the back to work harder to compensate.
- Sudden Training Increases – Jumping into higher mileage or speed without preparation overloads the back.
- Lack of Strength Work – Focusing only on miles while neglecting strength training leaves key stabilizers underdeveloped.
Preventing back strains isn’t just about avoiding mistakes—it’s about proactively building strength and mobility to support your running.
10 Essential Back Exercises for Runners
These exercises are designed to strengthen the muscles that protect your spine, improve posture, and reduce your risk of back strains during runs. Aim to perform them 2–3 times per week, either after easy runs or as part of your cross-training routine.
1. Plank with Shoulder Taps
Why it helps: Builds deep core stability and challenges the muscles that keep your spine steady against rotation.
How to do it:
- Start in a high plank with shoulders over wrists.
- Keep your body in a straight line from head to heels.
- Tap your left shoulder with your right hand, then your right shoulder with your left hand.
- Avoid rocking your hips.
Reps: 2–3 sets of 10–12 taps per side.
2. Bird Dogs
Why it helps: Trains coordination between upper and lower body while stabilizing the spine.
How to do it:
- Begin on all fours.
- Extend your right arm forward and left leg back.
- Hold for 3–5 seconds, keeping your back flat.
- Return and switch sides.
Reps: 2–3 sets of 8–10 per side.
3. Glute Bridges
Why it helps: Strengthens glutes, hamstrings, and lower back, reducing load on the spine while running.
How to do it:
- Lie on your back with knees bent, feet flat.
- Press through your heels to lift your hips until shoulders, hips, and knees form a line.
- Squeeze glutes at the top.
Reps: 2–3 sets of 12–15.
4. Dead Bugs
Why it helps: Builds deep abdominal strength and spinal stability, preventing unwanted back extension while running.
How to do it:
- Lie on your back with arms extended toward the ceiling and knees bent at 90°.
- Lower your right arm and left leg slowly toward the floor.
- Keep your lower back pressed into the ground.
- Return and switch sides.
Reps: 2–3 sets of 8–10 per side.
5. Side Planks
Why it helps: Strengthens the obliques and lateral stabilizers, important for reducing side-to-side sway during running.
How to do it:
- Lie on your side, elbow under shoulder, legs stacked.
- Lift hips so your body forms a straight line.
- Hold for 20–40 seconds.
Reps: 2–3 per side.
6. Superman Holds
Why it helps: Targets the erector spinae muscles in the back that maintain posture and resist fatigue.
How to do it:
- Lie face down with arms extended.
- Lift your arms, chest, and legs off the ground simultaneously.
- Hold for 3–5 seconds, then lower.
Reps: 2–3 sets of 10–12.
7. Single-Leg Romanian Deadlifts (RDLs)
Why it helps: Builds glute and hamstring strength while training balance and spinal stability.
How to do it:
- Stand on one leg, holding a weight or just bodyweight.
- Hinge forward at the hips, extending the other leg behind you.
- Keep your back flat and core engaged.
- Return to standing.
Reps: 2–3 sets of 8–10 per side.
8. Cat-Cow Stretch
Why it helps: Improves spinal mobility and relieves stiffness from repetitive running motion.
How to do it:
- Start on all fours.
- Inhale as you arch your back (cow).
- Exhale as you round your spine (cat).
Reps: 1–2 minutes of slow movement.
9. Reverse Lunges with Rotation
Why it helps: Combines strength and mobility, training the back to handle rotational forces during running.
How to do it:
- Step back into a lunge.
- Rotate your torso over the front leg.
- Return to standing.
Reps: 2–3 sets of 8–10 per side.
10. Hip Flexor Stretch
Why it helps: Releases tightness in the front of the hips, reducing strain that often shifts into the back.
How to do it:
- Kneel on one knee with the other foot in front.
- Shift hips forward gently until you feel a stretch.
- Hold for 20–30 seconds.
Reps: 2–3 per side.
How to Integrate Back Exercises Into Your Training
It’s easy to overlook strength training when you’re focused on mileage, but consistency with these exercises will pay off. Here’s how to fit them in:
- After easy runs – Add 10–15 minutes of core and back work.
- On cross-training days – Dedicate 20–30 minutes to strength and mobility.
- During warm-ups – Use dynamic moves like bird dogs and lunges with rotation to prime your back for running.
- In recovery – Gentle mobility work like Cat-Cow or hip stretches can help reduce tightness.
Additional Tips to Protect Your Back
Beyond exercises, a few lifestyle habits can further protect your back as a runner:
- Check your running shoes – Old or worn-out shoes may change your gait and strain your back.
- Vary surfaces – Running exclusively on hard pavement can increase impact; mix in trails or tracks.
- Mind your posture – Both while running and during daily life (like sitting at a desk).
- Fuel and hydrate – Proper nutrition supports muscle recovery and prevents fatigue that can lead to form breakdown.
When to Seek Help
If back pain lingers beyond a week or two, interferes with your runs, or worsens over time, it’s time to get professional help. At Endurance Unleashed, we specialize in working with runners and endurance athletes. Our 1-on-1 care focuses on identifying the root cause of your back issues and building a personalized plan to get you running pain-free.
Final Thoughts
Running with a strong back isn’t just about avoiding injury—it’s about improving performance, efficiency, and confidence on every stride. By incorporating simple yet powerful exercises into your weekly routine, you can prevent strains, support your posture, and run with less risk of setbacks.
Don’t let back issues hold you back from the sport you love. Take care of your back, and it will take care of you—mile after mile.
👉 Ready to move beyond back discomfort and run with confidence? Book your Free Discovery Visit today:
https://www.endurance-unleashed.com/free-discovery-visit/