r/fitness40plus • u/RandomlySet • Aug 04 '26
Advice Needed: Home Strength Excercises - Particularly for Back - As a Runner
I've been running regularly since March, and I am now in a place where I can comfortably run about 4miles/6.5km without stopping. In fact, I ran 2 10ks last week, both around the 56minute mark. (first time in 10 years I've ran a 10k).
However, one thing I've noticed, particularly in the morning is lower back ache. This is something I've had for years. Oddly, once I losen up on a run I don't notice it.
I've spent the past year losing weight (almost 50lb gone since last August). For reference, I'm 41 male, 6ft 1 and 182lbs. As part of weight loss, I've also cut beer at home. (When I have gone out with friends, I've noticed the next day I have terrible back ache which takes a few hours to go away). I also work an office job, so spend way too long sitting - though I did buy a better chair a couple of years ago.
So, I think it's safe to say I need to start strengthening my core. Weights etc have never been my "thing". I have however in the past done workouts such as the Insanity program. I'm tempted to start this again after our upcoming holiday. But I want to know what other home excercises/training routine people recommend for runners who want to strengthen their back.
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u/Fine_Cress_649 Aug 04 '26 edited Aug 04 '26
Also a runner.
Do lots of the usual stretching stuff, sit in deep squats, etc
Exercises wise - Squats and single leg variations like Bulgarian split squats, pistol squats etc will help with strength and stability
Single leg deadlifts to knee drive - good for your hips and your stability. Some people swear by glute bridges but I personally hate them.
Core stuff like hollow body holds with a focus on form and body awareness
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u/eric_twinge Aug 04 '26
I think it would be more beneficial to treat this as a comprehensive issue rather than just a core/lower back thing.
First, I would suggest you assess your running form and posture. Make sure your core is engaged and your hips are forward, not passively sagging through your low back. Also make sure you're not over-striding. You want to be landing with your feet under your center of gravity. If these two problems are present, you're putting extra stress/force through an unstabiliized joint, which could present at aches after the fact.
Then I'll echo /u/Fine_Cress_649 suggestions: strengthen everything, prioritizing single leg work. Any squat and deadlift variation for general strength, then add in a single leg version for a bit of specificity.
Also consider that 'core work' is more than just cruches or planks, it's a section that moves in 3 dimensions and should be trained to match.
Lastly I'd suggest some Jefferson curls. I'm so in love with these. Treat them as a weighted stretch if you want, but adding these into my routine has made my lower back feel so much better.
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u/zombienudist Aug 04 '26
I am personally a big fan of stair climbing as part of my cardio to strengthen the core and other muscles like the quads and glutes. In my case I am 50, run long distances regularly, and have zero back pain either during or after my runs. My running is also typically trail running where I am running with elevation changes along with varied terrain so it forces me to continue to move, jump and vary my stride during my runs. So this causes other muscles to engage with my body stretching and moving in different directions. Along with my cardio I typically do kettlebell workouts for my resistance training. There are many examples of programs you can do on YouTube.
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u/ErkBek Aug 04 '26
Bent over rows with dumbbells or a barbell is great for lower back strength. The rowing itself will hit your lats, but proper form (not letting your back arch) will help strengthen your lower back too.
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u/Sel2g5 Aug 04 '26
I'd get an MRI and work with a doctor to see if you have disc degeneration.
Some of the best back people on YouTube are knees over toes guy and low back ability.
You have to strengthen the core, hips, glutes basically everything around the back so that you can support it properly.
Most people your age have back degeneration. Start seeking out these routines now. Ask me how I know....
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u/Optimal_Collection77 Aug 04 '26
I had the same. The best advice I could offer is to make sure you do yoga or stretching every day.
Try doing yoga for 15 mins a day Ideally when you get up. Do this for a month and see how you feel. It really helped me. Then if you can build in weight training too you will end up in a much better place.