The Core Rehab Program
Do these consistently for 4-6 weeks. Skip the trendy ones — these are the ones with the strongest evidence for lower back.
1. Dead Bug
How: On back, opposite arm and leg lower while bracing core.
Dose: 3 sets of 8 per side, daily
Why: Trains anti-extension core control — the most relevant pattern for running.
2. Bird Dog
How: On hands and knees, opposite arm and leg extend without rotating hips.
Dose: 3 sets of 8 per side, daily
Why: Trains anti-rotation through the lumbar spine.
3. Side Plank
How: Forearm and feet on the ground, hips lifted.
Dose: 3 holds of 30-45s per side, 3x/week
Why: Lateral core strength stabilizes the pelvis under impact.
4. Hip Flexor Stretch (Couch)
How: Back foot on couch, drop into lunge.
Dose: 60s per side, daily
Why: Tight hip flexors pull the pelvis into anterior tilt and increase lumbar load.
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