Stop the Cycle
Lower Back is rarely a one-time event — it returns when the underlying causes aren't addressed. Build these into your weekly routine.
- Core strength 3x/week
- Hip mobility daily
- Sleep prioritization
- Address asymmetric loading
Strength Work That Actually Helps
Most prevention failures come from skipping consistent strength. The exercises below are the ones with the best evidence for lower back.
- Dead Bug — 3 sets of 8 per side, daily
- Bird Dog — 3 sets of 8 per side, daily
- Side Plank — 3 holds of 30-45s per side, 3x/week
- Hip Flexor Stretch (Couch) — 60s per side, daily
Training Rules to Follow
- Cap weekly mileage jumps at 10%
- Run easy on easy days — most runners run their easy too fast
- Replace shoes between 350-500 miles depending on body weight and surface
- Build one strength session into every training week, year-round
- Sleep at least 8 hours during heavy training blocks
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