How To Stop Runner’s Back (& Hip Pain While Running)

In this video I explain why people get runner’s back and how to fix back pain while running quickly and easily. 💥My Programs: Age Smart and fix your hip, shoulder & posture… https://stefan-becker.mykajabi.com/my... 🔑 Over 50? Get simple weekly tips to feel strong, mobile & pain-free again… https://stefan-becker.mykajabi.com/wi... 💡The Single Most Important Exercise Over 50 (That You’ve Never Done)…    • The Single Most Important Exercise Over 50...   0:08 No 1. OVER-STRIDING 1:00 No 2. INCREASED LUMBAR ARCH 1:44 Tight Hip Flexors 2:42 Weak Glute Max. 3:34 No 3. WEAK PELVIC STABILISERS 1. OVER-STRIDING/LOW CADENCE Over-striding while running causes a jarring effect in the lower back that can cause inflammation of the lumbar spine. The key to stop over-striding is to increase your running cadence to 180 steps per minute so that your foot does not land heavily on the heel too far in front of the body. 2. INCREASE LUMBAR ARCH/ANTERIOR PELVIC TILT If your pelvis is tilted too much the joints of your spine get jammed together with every step. This can come from 3 things… Running Style: Try to run with your whole body tilted forward on a slight angle rather than arching your back. Tight Hip Flexors: Tight Psoas or Rectus Femoris can cause back pain from Anterior Pelvic Tilt Weak Gluteus Maximus: The Glute Max muscles are notorious for getting weak and if they are not strong or active enough they will cause back pain during or after running. 3. WEAK PELVIC STABILISERS The Gluteus Medius (and TFL) keep your pelvis level as you land on one leg. If these muscles are weak or inactive, they will fatigue and give you pain in the side of the lower back in the upper pelvic area. The Quadratus Lumborum Muscles can sometimes get sore trying to make up for weak Glute Medius muscles too. DISCLAIMER: The information contained in this video is intended as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. The video’s information does not create any patient-physician relationship and should not be used as a substitute for professional diagnosis and treatment. Do not use this video to avoid going to your own health care professional or to replace the advice they give you. Please consult your health care professional before making any health care decisions or for guidance about a specific medical condition. Body Fix Exercises makes no representations about the accuracy or suitability of this content. Body Fix Exercises and its authorised agents and contractors shall not in any event be liable for any direct or indirect damages, losses, injuries, or liability whatsoever suffered as a result of your use or misuse of this video’s content. Use of this video is at your sole risk.