Running Technique – Running And Lower Back Pain

Lower back pain is very common and many cases are due to poor use of the body (i.e. poor alignment, posture, weak key muscles).

If you are running with lower back pain you should consider finding the source of your pain before you continue. While there are many reasons your lower back pain may hurt, such as weak core muscles or gluteal muscles, there can also be reasons related to your running technique, the mechanics side of running.

In the video I mention 3 aspects of the running technique that may contribute to your lower back pain.

1. THE HEAD

The head should not be tilts forwards or backwards. Instead is should be aligned with the shoulders, hips and front of ankles.

2. THE SHOULDERS

Shoulders should not go out of alignment with the ears and hips. Crossing the arms in front of your body will pull your shoulders forward, closing up your body, and causing your body to lose posture and good form.

3. THE HIP

a. The Bucket of Water

Imagine your hip joint like a bucket of water. In its strongest, stable and aligned position it is slightly tilted forward. However, the tendency is to tilt the hips too much forward (spilling water forward out of the bucket) or tilt backwards (spilling water backwards).

Keep the hip join in a position where you don’t spill water, neither forward, or backwards.

b. Heel strike

Heel striking when running is the perfect way to tilt the hips forward and throw them out of alignment. This put a lot of pressure on your lower back and makes the whole chain become unstable and weak.

 

Watch the video below and if you wish to attend our dedicated running workshops email support@themtechnique.com

alexandramerisoiu
Alexandra Merisoiu, The Body Engineer, is the Founder of The Merisoiu Technique - Institute Of Health And Human Movement and Dracula’s Retreat. She is also a qualified Low Back Pain Management and Prevention Exercise Instructor and REPS registered.

She specialises in working with runners, beginners and advanced, who want to run faster, further, with less effort and fewer injuries. This is done through natural movement fitness and running technique and mechanics drawn from the many disciplines Alexandra has studies throughout the years, including long distance running.

Since 1995 she has explored how the body and mind works. She has done this through using many different sporting techniques and working with a wide variety of highly respected coaches. Throughout her Martial Arts career she has achieved 3rd Dan Black Belt in Karate Shotokan, runs her own Karate club and is IJKA 2017 triple World Champion, 2016 WMO Martial Arts British National and European Champion. She still competes at an international level.

It is through these learnings, and drawing inspiration from respected natural movement names such as MovNat, IdoPortal and POSE Method of running among many others, that she has created The Merisoiu Technique and has established her own unique transformational programs that incorporate thousands of years of knowledge with Natural Human Movement.

Alexandra’s mission is to challenge the status quo of how to achieve the truly strong, fit and powerful body a runner needs to perform at their best level. This is done through building strong, lasting foundations in the natural outdoor environment; reducing the risk of injuries and educating people on the power of the fundamentals of natural human movement and running mechanics.

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