Your Runners E-Course



Lesson 6: The Lower Back

THE LOWER BACK – don’t let your spine “hold you back” from running!


In today’s lesson, we cover the following topics:

  • Why lower back pain can occur with running;
  • How to assess your lower back, but stability and mobility; and
  • How to treat and prevent lower back pain so you can run and move like you mean it!


Once you’ve completed the above lesson, make sure to incorporate any of the below exercises (depending on what you’ve found with the assessment portion of the lesson):

  • Upper Back Foam Roll – gaining mobility of the upper back is crucial to allow our whole spine to move and we don’t overcompensate through our lower back. 
  • Lunge Stretch Now that we’ve released the quad, it’s time to get a nice static stretch on your hip flexors and quads. 
  • Dead Bug – Great core control is crucial when it comes to stabilizing our lower back during movement (like running!). This is a great one to do so with. 

If you need some equipment to get started, find out what we recommend on our equipment page) and get started.  


Stay tuned for next week’s lesson where we tackle how to assess and treat those forgotten shoulders of yours!


For any questions or feedback, feel free to email us at!


Need a Personalized Assessment?

If you'd like a more targetted assessment of your foot or running alignment in general, book a Physiotherapy appointment with Mitch at one of his two Toronto-based clinics!
Book an Appointment

Here are some other articles and videos that may interest you

The Best Foam Rollers – Which Foam Roller Should You Buy?

OFFICE LIFEWhich Foam Roller Should You Buy?  If you’re reading this, you already know that a foam roller is an essential part of every human beings toolbox. In our modern world now, more than ever foam rollers have become a necessity. They’re an amazing tool to...

How To Fix Headaches From Too Much Computer Work

OFFICE LIFEFix Headaches From Desk Work, from your desk!Headaches are serious business. In fact, headaches are one of the most common complaints of desk workers, second only to lower back pain! Now, sometimes those headaches can be due to stress, your coworker getting...

Proper Standing Posture for Standing Desks

OFFICE LIFEProper Standing PostureHave you ever wondered what proper standing posture is? Or, what the best way to stand really is? Of course you have, because so many of us complain of lower back and neck pain after standing for a long time. Learning proper standing...

Desk Jockey Physio

We can't wait to help you achieve your goals. 

© 2023 Desk Jockey Physio